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FALL2 THEREX > WEEK 1: POSTURE/MOVEMENT ASSESSMENT > Flashcards

WEEK 1: POSTURE/MOVEMENT ASSESSMENT Flashcards

1
Q

ACSM stretching guidelines
Reps?
x/wk?
hold for ____?

A

4 or more reps per mm group
2-3 x/week

static: hold for 15-60 seconds
PNF: 6 sec hold, 10-30 second stretch

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2
Q

PNF: hold for ___ seconds, stretch for ___ seconds

A

6 second contraction, 10-30 second stretch
(repeat 4+ times)
2-3 x/week

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3
Q

static stretches should be held for

A

15-60 seconds

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4
Q

A short-duration stretch force that is repeatedly but gradually applied, released, then reapplied multiple times.

A

cyclic/intermittent stretching

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5
Q

Soft tissues are elongated just beyond the point of tissue resistance and then held in the lengthened position with a sustained stretch force over a period of time.

A

static stretching
*not a lot of change to tissue is what literature says

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6
Q

A rapid, forceful intermittent stretch, high-velocity and high intensity

A

ballistic stretch
*sports world

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7
Q

______stretching is considered the safest form of stretch and yields the most significant, elastic deformation and long-term, plastic changes in soft tissues.

A

low load, long duration
ESPECIALLY for people with chronic, fibrotic contractures

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8
Q

Use of _______stretch with orthotics or casts is more effective in people with contractures

A

low load, long duration

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9
Q

Power of plantar flexors improved in_____stretching but decreased in_____stretching! In study

A

*static stretching (weak)
cyclic stretching *better

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10
Q

What does the creep and stress relaxation curve tell us?

A

Theere are big changes in tissue length and decrease in tissue tension at first,
then plateau over time

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11
Q

do tight muscles need stretching?

A

not always: may be overworked, fatigued or weak.
Look for short mm to improve flexibility

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12
Q

____ is the primary driving force behind flexibility

A

nervous system!
stretching can desensitize this mechanism

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13
Q

indications for stretching

A
  1. adhesions, contractures, scar tissue
  2. structural deformity limiting ROM
  3. mm weak/short
  4. part of total fitness program
  5. pre-post vigorous exercise
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14
Q

7 contras for stretching!

A
  1. bony block
  2. non union fx
  3. acute inflamm/infection
  4. sharp pain
  5. hematoma/trauma
  6. hypermobility
  7. hypomobility provide stability
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15
Q

The movement system impairment approach focuses on…

A

precision of movement

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16
Q

The human movement system is made of what 6 systems?

A
  1. NERVOUS
  2. MSK + SKELETAL
  3. INTEG
    -Cardiovasc
    -pulm
    -endocrine
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17
Q

Extent that muscles produce force, raise/lower/control heavy external loads for low reps/short time

A

mm strength
*pec major

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18
Q

Related to strength and speed of movement
Can represent a single burst of high-intensity activity (lifting a heavy piece of luggage into overhead rack, performing a high jump) or repeated bursts of less intense activity (climbing stairs)

A

power
*SIT TO STAND

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19
Q

Ability to perform repetitive/sustained activities over a prolonged period of time

A

endurance
*ROTATOR CUFF
*DEEP GLUTE MM

20
Q

SAID refers to

A

specific adaptation to imposed demands
*wolff’s law

21
Q

Principles of resistance ex

A
  1. overload
  2. specificity
  3. reversibility (use or lose)
  4. FITT (freq, intens, time, type)
22
Q

what type of exercise is good for acute, Sx precautions, mm activation training?

A

isometrics

23
Q

ACSM guidelines for strength LOAD

A

load:
60-70% for beg/int
80-100% 1RM for adv

24
Q

ACSM guidelines for strength VOLUME and REST

A

1-3 sets, 8-12 reps for beg/int
2-6 sets, 1-8 reps for adv

REST:
2-3 min, heavier load
1-2 min, light load

25
Q

ACSM guidelines for power

A

load: 30-60%
volume: 1-3 sets, 3-6 reps
rest: 2-3 min heavy, 1-2 min light

26
Q

ACSM guidelines for hypertrophy

A

load:
70-85% 1RM for beg/int
70-100% adv
volume:
1-3 sets, 8-12 reps beg/int
3-6 sets, 1-12 reps for adv
rest:
2-3 min heavy, 1-2 min light

27
Q

ACSM guidelines for endurance

A

load: less than 70%
volume: 2-4 sets, 10-25 reps
rest: 30 sec-1 min

28
Q

DeLorme PRE regimen

A

10 reps 50%
10 reps 75%
10 reps 100%

29
Q

oxford PRE

A

10 reps 100%
10 reps 75%
10 reps 50%

30
Q

Why is valsalva bad?

A

increased pressure, compression on heart and aorta, vena cava
REDUCED CARDIAC OUTPUT

31
Q

What is acute mm soreness?

A

normal! decreased BF, ischemia, and increase in lactic acid/K+
*noxious stimuli irritating free nerve endings

temporary, eased with low intensity exercise

32
Q

what is DOMS?

A

delayed onset mm soreness due to vigorous ex. microtrauma, CPK, edema, inflammation
*prevent by graded progression, warm up/cool down, concentric before eccentrics!

33
Q

what is rhabdomyolysis?

A

emergency! mm break down, lead to kidney failure
*overexertion, trauma, meds, drugs/crush injury, heat stroke

signs: mm swelling, tender/weakness, dark pee!!!

34
Q

three legged stool of postural stability

A

inert: bone/ligament
active; mm
neural control: CNS

35
Q

what are the global muscles of the spine?

A
  1. RA
  2. EO
  3. QL
  4. ES
  5. iliopsoas
36
Q

what are the deep/local muscles of the spine, providing segmental stabilization?

A
  1. TA/IO
  2. multifidi
  3. QL deep part
  4. deep rotators
37
Q

inclusion of ___ mm too early may turn off ___ mm and cause unnecessary compressive loads to spine

A

global mm may turn off local mm, causing compression, locking down ribs

38
Q

Muscles habitually kept in a stretched position tend to test weaker because of a shift in the length-tension curve. This is called

A

stretch weakness

39
Q

Muscles habitually kept in a shortened position tend to lose their elasticity and test strong only in the shortened position, become weak as they are lengthened. This is called

A

tight weakness

40
Q

What is tight in lordotic/kyphotic posture?

A

TIGHT:
1. neck extensors
2. lower back
3. hip flexors
LONG:
1. neck flexors
2. upper back
3. RA
4. hamstrings

41
Q

what is swayback posture?

A

*thoracic shift post, pelvis shift anterior, hip extension
FORWARD HEAD, KYPHOSIS, DECREASED LORDOSIS

42
Q

What is tight/short and long/weak in swayback posture?

A

short/tight:
1. hams
2. IO
3. lower back: ES, QL

long/weak:
1. hip flexors
2. EO
3. upper back extensors
4. neck flexors

43
Q

What is tight/short and long/weak in flatback posture?

A

tight short:
1. hamstrings
2. abdominals

long/weak:
1. hip flexors
2. ES? GLUTES OFF

44
Q

What is going on at the hips with scoliosis?

A

hips in abduction/adduction, imbalances
*lateral pelvic tilt, spine SB/rotation

45
Q

Whats more common, structural or functional scoliosis?

A

structural! adolescent idiopathic scoliosis most common

46
Q

what is more common, dextro or levoscoliosis?

A

dextro! c TO THE RIGHT

FALL2 THEREX (4 decks)

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