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KNPE345 > Practical prep > Flashcards

Practical prep Flashcards

1
Q

Deep squat purpose

A

Assesses full body mobility, stability and core control

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2
Q

Deep squat- score 3

A

Torso is parallel w tibia, femur is below hip crease, knees don’t track inside feet, dowel is aligned over feet

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3
Q

Deep squat- score 2

A

Same as three but with heels elevated

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4
Q

Hurdle step purpose

A

Assesses stride mechanics and single leg stability

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5
Q

Set up of hurdle step

A

Elastic at tibial tuberosity

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6
Q

Hurdle step- score 3

A

Hips, knees, ankles aligned
No movement in lumbar spine
Dowel and hurdle remain parallel

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7
Q

Incline lunge purpose

A

Assesses lunging mechanics, overall stability, ankle mobility, hip mobility, quad flexibility

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8
Q

Incline lunge set up

A

Measure tibial tuberosity
Right heel at this length
Ask for consent to palpate

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9
Q

Incline lunge- score 3

A

Dowel contact is maintained and remains vertical
No torso movement
Dowel and feet remain in sagittal plane
Knee touches center of board
Front foot remains in start position

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10
Q

Active straight leg raise (ASLR) purpose

A

Assesses mobility of the hip and flexibility of the hamstrings

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11
Q

ASLR set up

A

Dowel is placed half-way btwn ASIS and joint line of the knee
Back of knees on test kit
ASK to palpate

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12
Q

ASLR- score 3

A

Vertical line from malleolus is btwn mid-thigh and ASIS; non-moving limb remains neutral

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13
Q

ASLR- score 2

A

Vertical line from malleolus is btwn mid-thigh and mid patella; non-moving limb remains neutral

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14
Q

ASLR- score 1

A

Vertical line from malleolus is below mid-patella; non-moving limb remains neutral

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15
Q

Shoulder mobility- purpose

A

Assesses active control and mobility of shoulder

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16
Q

Shoulder mobility set-up

A

Use long dowel to measure length of hand from distal crease of the wrist to the tip of the finger

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17
Q

Shoulder mobility- score 3

A

Fists are within 1 hand length

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18
Q

Shoulder mobility- score 2

A

Fists are within 1.5 hand lengths

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19
Q

Shoulder mobility- score 1

A

Fists are not within 1.5 hand lengths

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20
Q

Trunk stability push-up purpose

A

Assesses core stability and upper body strength

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21
Q

Trunk stability push up female set up

A

Thumbs aligned with chin

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22
Q

Trunk stability push-up- score 3

A

Thumbs remain aligned
Body lifts as one unit w no lag in spine

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23
Q

Trunk stability push-up- score 2

A

Thumbs aligned with clavicle
Body lifts as one unit w no lag in spine

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24
Q

Rotary stability purpose

A

Assesses stability at pelvis, core and shoulder while creating whole body movement

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25
Q

Rotary stability set-up

A

Feet, knees, and thumbs touching test kit

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26
Q

Rotary stability- score 3

A

Hand and knee leave ground at same time
Arm and leg move parallel w the board
Finger touch lateral malleolus
Arm and leg fully extend

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27
Q

Rotary stability- score 2

A

Hand and knee do not leave ground at same time
Arm and leg do not move parallel w the board
Finger touch lateral malleolus
Arm and leg fully extend

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28
Q

Hang power clean purpose

A

Increase lower body power and increase rate of muscle force development.

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29
Q

Hang power clean describe

A

Bring bar down to knees
Triple extension to pull it up, shrug the shoulders
Get under the bar and catch while driving elbows through, keep elbows up

30
Q

Hang power clean external cue

A

Shave your legs on the way down
Imagine the bar is attached to a rope and can only move up and down (bar path)
Scarecrow arms

31
Q

Forward pogos purpose

A

Lower body speed and power

32
Q

Forward pogos describe

A

Explosive tiny hops
Pull toes toward ceiling
Pump your arms in sync with each jump

33
Q

Forward pogos external cue

A

The floor is lava

34
Q

Box jump purpose

A

Lower body power

35
Q

Box jump describe

A

Swing arms back then up
Explosive jump off ground
Quite soft landing on the box
Jump and land from the same position

36
Q

Box jump external cue

A

Dont wake up your dog

37
Q

Plyometric push-up purpose

A

Explosive variation of a regular push-up which focuses on upper body strength, and speed.

38
Q

Plyometric push-up describe

A

Push up position then bring chest to ground
Explosively push off the ground
Try to get air, clap if you can

39
Q

Plyometric push-up external cue

A

Explode off ground

40
Q

Loaded hip drive purpose

A

Lower body power and sprint potentiation

41
Q

Loaded hip drive describe

A

Hold on to bar and keep body stable
Up on toes
Load in to back leg then drive knee to chest while keeping foot under knee
Explosively switch legs x2

42
Q

Loaded hip drive external cue

A

Floor is lava
Cups on you shoulder that you cant spill

43
Q

DB goblet squat purpose

A

Lower body bilateral strength
Knee dominant movement

44
Q

DB goblet squat describe

A

Feet shoulder width apart
Flex knees and hips at same time
Keep knees in line and maintain neutral spine

45
Q

DB goblet squat external cue

A

Push away from floor
Screw feet in to ground

46
Q

Back squat purpose

A

Lower body bilateral strength and knee dominant movement
Focuses specifically on the quads, hamstrings, and glutes.

47
Q

Back squat set up and safety

A

Set up J hooks and safeties
SPOT

48
Q

Back squat describe

A

Feet shoulder width apart
Step under bar and walk out
Brace
Flex knees and hips at the same time
Keep lats engaged
Knees out
Neutral spine
Put bar back against top of J hook and set it down

49
Q

Back squat external cues

A

Push away from floor
Screw feet in to ground
Grip floor with toes
Squeeze a piece of paper btwn armpits

50
Q

BB front squat purpose

A

Lower body bilateral strength with a focus on the quads, and also engages the hamstrings, glutes, and upper body.

51
Q

BB front squat set up

A

J hooks and safeties
SPOT

52
Q

BB front squat describe

A

Feet shoulder width apart
Step under bar, elbows up
Brace and engage core
Flex knees and hips at same time
Knees out
Neutral spine

53
Q

BB front squat external cues

A

Push away from floor
Screw feet into ground
Point elbows to sky

54
Q

DB goblet reverse lunge purpose

A

Lower body unilateral strength that targets the quadriceps, hamstrings, glutes, and core muscles and also improves balance, coordination, and stability.

55
Q

DB goblet reverse lunge describe

A

Feet hip-width apart
Step back with 1 foot
Flex knees and hips at same time
Keep torso upright and braced
Keep knees aligned

56
Q

DB goblet reverse lunge external cue

A

Tripod foot for balance
- evenly distribute weight btwn three contact points of foot

57
Q

BB bench press purpose

A

Upper body strength- horizontal push movement

58
Q

BB bench press set up and safety

A

J hooks and safeties
SPOT- alternating grip
Eyes under bar

59
Q

BB bench press describe

A

5 points of contact (feet, butt, upper back, shoulders, head)
Engage lats
Bring bar down to chest and back up

60
Q

BB bench press external cues

A

Bend the bar
Push through the floor

61
Q

BB deadlift purpose

A

Compound exercise that targets the muscles of the legs and back and it is a hip dominant strength exercise.

62
Q

BB deadlift describe

A

Shins to the bar
Feet hip width apart
Push hips back while reaching to bar, until you can’t go any further then squat down to grab bar
Pull slack out of bar
Engage lats and pull bar up while maintaining neutral spine and keeping the bar in line

63
Q

BB deadlift external cues

A

Bend the bar
Push in to ground

64
Q

Trap bar RDL purpose

A

Posterior chain bilateral strength

65
Q

Trap bar RDL describe

A

Hinge at the hips, lower down while maintaining a neutral spine
Just go as far as you can while keeping spine neutral

66
Q

Trap bar RDL external cues

A

Close car door with your butt

67
Q

Single leg DB RDL purpose

A

Targets the hamstrings, glutes, lower back, and core muscles while also improving balance and stability.

68
Q

Single leg DB RDL describe

A

Keep hips square
Hinge at hip while sending one leg back
Lower weight slowly
Toe pointed at ground

69
Q

Single leg DB RDL external cues

A

Pretend there is a pole from ear to heel
Trace a line straight back with your foot

70
Q

Bracing purpose

A

To keep spine in safe and stable position
Maintain proper posture throughout the movement

71
Q

How to brace

A
  1. Squeeze glutes to bring pelvis from anterior tilt to a neutral position
  2. Flex core and bring rib cage down
  3. Take a deep breath and pretend that the air is going in to your stomach to increase intra-abdominal pressure

KNPE345 (20 decks)

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