Week 1 Flashcards
Foundational Principals & Basic Biomechanics
How does the diaphragm function upon inhalation?
Diaphragm moves down via its concentric action, which flattens it and expands the ribcage into external rotation.
How does the diaphragm function upon exhalation?
Diaphragm moves upward via its eccentric action, which domes it and compresses the ribcage into internal rotation.
What is the Biotensegrity Theory and how does it relate to this course
Our body is designed to evenly distribute tension, stress, and force, and will do so in the most efficient way possible. Our bones (compression elements) and soft tissues (tension elements) work together in a balanced system. By moving, altering, or breaking a part of the system something else will take on the stress. Tension is always present, it is just altered.
What is Mechanotransduction?
Cells respond to chemical signals from other cells based on perception of tension.
Fascia & muscles also act this way! This is what the Biotensegrity theory is based on.
Why is every muscle considered tri-planar?
Everything in the body is rotational because the structures that make up our muscle tissue (fibers & bundles of fibers) are helical in nature. Helical structures contract via rotation and not in the sagittal or frontal planes, so that means our muscles always contract rotationally.
How is Biotensegrity related to this course?
Ever muscle is Triplaner - everything we do has a level of rotation
What are our two choices of rotational movement?
External Rotation (Expansion) or Internal Rotation (Compression)
In regards to inhalation and exhalation, what is Boyles Law?
(Think exhaling before a heavy deadlift)
Inhalation - volume increases (to allow air in) and pressure decreases
Exhalation - volume decreased (to expel air out) and pressure increases
When something happens on one side of the body, what usually happens on the other?
The Opposite
How does the diaphragm function upon INHALATION?
Diaphragm moves down via its concentric action, which flattens it and expands the ribcage into external rotation.
How does the diaphragm function upon EXHALATION
Diaphragm moves upward via its eccentric action, which domes it and compresses the ribcage into internal rotation.
What happens at the Sacrum and Pelvic Innominate bones upon INHALATION?
SACRUM:
Counternutates
INNOMINATE BONES:
Externally Rotate, Abduct, and Flex
What happens at the Sacrum and Pelvic Innominate bones upon EXHALATION?
SACRUM:
Nutates
PELVIC BONES
Internal Rotation, Adduction, and Extension
In terms of compression and expansion, INHALATION is related to what?
Expansion
In terms of compression and expansion, EXHALATION is related to what?
Compression
What two actions can the sacrum perfom?
Nutation (tipping forward) and Counter-nutation (tipping back)
Does the SI Joint actually move as much as Connor demonstrates on the pelvis model?
NO :) any visual demonstration of SI Joint movement is exaggerated for learning and explanation purposes.
(SI joint movement is factually unclear - ranges anywhere from 1-8 degrees in literature.)
What happens at the pelvic floor upon Sacral Nutation?
The Pelvic Diaphram Ascends
What happens at the pelvic floor upon Sacral Counter Nutation
The Pelvic Diaphragm Descends
What is Relative Motion?
Segments in a given structure moving at different magnitudes/speeds in a given direction.
What is Orientation based motion?
Everything in a given structure moves as one unit in a given direction. In terms of the pelvis, the movement would be coming from the lumbar spine.
Why would someone’s knees want to cave in during the sticking point of a squat around 90 degrees of hip flexion?
There is likely a lack of internal rotation somewhere in the lower extremity or pelvis, leading to a need to create an orientation-driven strategy to make up for a lack of internal rotation.
Why might a barbell front squat feel better for someone’s low back compared to a barbell back squat?
The posterior load of a back squat would pull the center of gravity back, which would create a need for them to extend through their low back in order to control their center of mass. A front squat will pull the center of gravity forward, meaning that we will need to relatively shift our center of gravity back, thereby creating less need to extend the low back.
Why would the neck want to engage/be overactive during someone’s inhalation on a corrective exercise?
Likely inability to get full/enough expansion of the ribcage. Therefore, the neck, particularly the Scalenes, Upper Traps, and SCMs all (or some depending on the person) will try to elevate the ribcage because of their attachments on the collarbone and/or upper rib.
If the Hip is Internally Rotating in a closed chain, what is happening at the femor
The femur is exteriorly rotated relatively to the pelvis. It could be internally rotated, but at a slower rate that the innominate bones
What happens, in the lower body, when we move into Hip Bend?
Sacral Nutation, Femoral IR, Tibial IR, Foot Pronation - at different speeds
In a closed chain action, like a squat, what moves most? The Sacrum or the Femur?
The Sacrum
What happens in the lower body, when we move into Hip Extension?
Sacral Counter-Nutation, Femoral ER, Tibial ER, Foot Supination at different speeds
What happens, in the lower body, when the Hip turns TOWARD a given side?
Hip IR, Femur ER, Tibial ER, Foot Supination
What happens, in the lower body, when the Hip turns AWAY from a given side?
Hip ER, Femur IR, Tibial IR, Foot Pronation
Skeletal position drives what?
Muscular function
Proper Breathing Guidelines, Go!
HANDS - hands on low ribs, jelly belly
EXHALE - Exhale all air out your mouth, like a soft sigh, without loosing any of your height. until you feel your side abs. Relax
PAUSE - Pause for 5 seconds, tongue on the roof of your mouth.
INHALE - Soft, silent inhale through nose. Without shoulders or low ribs lifting
What are the Axis of Rotation and what movements are associated with
each?
Sagittal Plane - Flexion & Extension
Frontal Plane - Abduction & Adduction
Transverse Plane - IR & ER
'’Compressed’’ vs ‘‘Compression’’
Compressed = A state of tissue or joint position that is a result of a compensatory strategy to find IR/exhalation
ie= lats become “compressed” to create extension of the back
Compression = The action of internal rotation, adduction, and flexion joint actions
How do the Sacrum and Pelvic floor muscles relate?
Sacral movement is important for how the pelvic floor musculature will contract and relax
What happens at the femoral head with Internal Rotation?
Posterior glide of the femoral head
What happens at the femoral head with External Rotation?
Anterior glide of the femoral head
When do the internal rotators and adductors have the most leverage to work?
90 degrees of Hip Flexion
What happens to the Piriformis at 90 degrees of hip flexion?
The piriformis switches from external rotation to internal rotation at 90 degrees
Sidelying Breathing biases what kind compression andexpansion?
Lateral Compression
-Helps bias anterior and posterior expansion
90/90 Hip LIft with Ball Hold biases what in the lower body?
-Posterior orientation of pelvis
-Internal rotation of femurs
-Optimal lenghth-tension relationship of hamstrings
Hooklying Bridge biases what in the lower body?
Relatively more hip extension and hip external rotation
