Unit 3

Question 0

Extensibility

Answer 0

Capability to be elongated or stretched.

Question 1

Flexibility

Answer 1

The normal extensibility of all soft tissues that allows the full range of motion of a joint; improves range of motion.

Question 2

Dynamic Range of Motion (ROM)

Answer 2

The combination of flexibility and the nervous system’s ability to control this range of motion efficiently.

Question 3

Neuromuscular Efficiency

Answer 3

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.

Question 4

Postural Distortion Patterns

Answer 4

Predictable patterns of muscle imbalances (which can lead to decreased neuromuscular efficiency and tissue overload).

Question 5

Relative Flexibility

Answer 5

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.

Question 6

Muscle Imbalance

Answer 6

Alteration of muscle length surrounding a joint.

Question 7

3 causes of muscle imbalances

Answer 7

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)

Question 8

Reciprocal Inhibition

Answer 8

The simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place.

Question 9

Altered Reciprocal Inhibition

Answer 9

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist; not a good thing.

Question 10

Synergistic Dominance

Answer 10

The neuromuscular phenomenon that occurs when inappropriate muscles take over the function of a weak or inhibited prime mover.

Question 11

Arthrokinematics

Answer 11

The motions of joints in the body.

Question 12

Arthrokinetic Dysfunction

Answer 12

Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint.

Question 13

Autogenic Inhibition

Answer 13

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.

Question 14

Pattern Overload

Answer 14

Consistently repeating the same pattern of motion, which may place abnormal stress on the body.

Question 15

Davis Law

Answer 15

States that soft tissue models along the lines of stress.

Question 16

3 phases of flexibility training within the OPT model (and describe each)

Answer 16

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).

Question 17

Self-Myofascial Release (SMR)

Answer 17

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.

Question 18

Static Stretching

Answer 18

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.

Question 19

Active Stretching (active-isolated stretch)

Answer 19

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

Question 20

Dynamic Stretching (functional stretching)

Answer 20

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

Question 21

Cardiorespiratory Fitness

Answer 21

The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.

Question 22

Integrated Cardiorespiratory Training

Answer 22

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

Question 23

General Warm-Up

Answer 23

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.

Question 24

Specific Warm-Up

Answer 24

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

Question 25

Conditioning Phase

Answer 25

• 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)

Question 26

Frequency

Answer 26

The number of training sessions in a given period of time.

Question 27

Intensity

Answer 27

The level of demand that a given activity places on the body.

Question 28

Maximal Oxygen Consumption (VO2 max)

Answer 28

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

Question 29

Oxygen Uptake Reserve (VO2 R)

Answer 29

The difference between resting and maximal or peak oxygen consumption.

Question 30

Ventilatory Threshold (Tvent)

Answer 30

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.

Question 31

Time

Answer 31

The length of time an individual is engaged in a given activity.

Question 32

Type

Answer 32

The type or mode of physical activity that an individual is engaged in.

Question 33

Enjoyment

Answer 33

The amount of pleasure derived from performing a physical activity.

Question 34

Overtraining

Answer 34

Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).

Question 35

Zone Training

Answer 35

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.

Question 36

Circuit Training

Answer 36

A combination circuit-like style: warm-up (flexibility), strength training, cardiorespiratory training, & cool-down (flexibility).

Question 37

Cool-Down

Answer 37

Gradually reduce HR and breathing rates; cool body temperatures; cardiorespiratory portion should last 5-10 minutes; important aspect of training program.

Question 38

Postural Considerations for Cardiorespiratory Training

Answer 38

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).

Question 39

Core

Answer 39

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.

Question 40

3 Core Musculature System

Answer 40

1) Local Stabilization System
2) Global Stabilization System
3) Movement System

Question 41

Local Stabilization System

Answer 41

• 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

Question 42

Global Stabilization System

Answer 42

• 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

Question 43

Movement System

Answer 43

• 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

Question 44

Drawing-In Maneuver

Answer 44

A maneuver used to recruit the local core stabilizers by drawing the navel in toward the spine.

Question 45

Bracing

Answer 45

Occurs when you have contracted both abdominal, lower back, and buttock muscles at the same time.

Question 46

3 Levels of Core Training in OPT Model

Answer 46

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.