Ch 9 Flashcards
(125 cards)
1
Q
Ability to maintain or control joint movement or position
Achieved by synergistic actions of the muscles, ligament and joint capsule and the neuromuscular system
_ must never be compromised
A
Joint stability
Joint mobility must not be compromised
2
Q
Range of uninhibited movement around a joint or body segment
_ must never be compromised
A
Joint mobility
Joint stability must not be compromised
3
Q
Specific movement of joint surfaces- rolling, gliding
A
Arthrokinematics
4
Q
Movement efficiency=
A
Proximal stability promotes distal mobility
5
Q
Lumbar spine is more _ than _
A
Stable - protecting low back from injury
Somewhat mobile - 15 degrees rotation
6
Q
Thoracic spine is _
A
More mobile - allow for movement in upper extremities
7
Q
Scapulothoracic is more_
A
Stable - rib cage and scapula for pushing and pulling
8
Q
Foot stability varies during
4
A
Gait cycle -
Stability during push offs
Mobility - heel strike to accept body weight
ankle pronates and everts
foot forfeits some stability for MOBILITY to absorb impact forces
9
Q
Glenohumeral
Scapulothoracic
Thoracic
Lumbar
Hip
Knee
Ankle
Foot
A
Mobility
Stability
Mobility
Stability
Mobility
Stability
Mobility
Stability
10
Q
When Mobility is compromised the joint will seek to
A
Achieve desired ROM in another plane
11
Q
Client performs birddog with hip extension and lacks flexibility in hip flexors in sagittal plane
A
Extended leg and hips externally rotate in the transverse place
Produces compensated movement pattern
12
Q
_joints may need to compromise some stability to facilitate the level of mobility needed
Give example
A
Adjacent
Client with kyphosis attempts to extend thoracic spine an increase in lordosis occurs as a compensation for the lack of thoracic mobility
13
Q
Lack of mobility contributed to 5
A
Repetitive movements Poor posture Side dominance Poor exercise technique Imbalanced strength training programs
14
Q
Muscle imbalances alter 2
A
Physiological and neurological properties of muscles
Leads to dysfunctional movement
15
Q
Inability to maintain muscle balance and neutrality at the joint
A
Movement compensations
16
Q
Periods of inactivity when joints are held passively in shortened positions =
Example
A
Muscle shortening
Long periods of sitting without hip extension shortens hip flexors
17
Q
Law of facilitation
A
Body achieves desired movement by path of least resistance
18
Q
As the agonist _ the antagonist _
A
Shortens
Lengthens
19
Q
relationship between actin and myosin (contractile proteins) and their force generating capacity
A
length-tension relationship
20
Q
slight stretch of sarcomere beyond normal resting length, increases the spatial arrangement between the muscles contracting proteins and
A
increases force generating capacity
21
Q
stretching the sarcomere beyond optimal length or shortening the sacromere beyond resting length =
A
decreases muscle’s force generating capacity
22
Q
causes of muscle shortening 4
A
immobilization
passive shortening
trauma
aging
23
Q
loss in the number of sarcomeres within the myofibril of the muscle fiber due to
A
muscle shortening
24
Q
muscle has good force-generating capacity in shortened position, it will demonstrate:
A
reduced force generating capacity in normal resting length and lengthened positions
25
muscle can shorten in _ when held passively in shortened positions without being stretched or used through full ROM
2-4 weeks
26
to restore force generating capacity of a tight muscle
passive stretching or elongating will gradually add sarcomeres back in line to help restore the muscles normal resting length
27
lengthened muscles _ sarcomeres in series and demonstrate _force generating capacities in lengthened positions
add
greater
28
lengthened muscle demonstrate _force generating capacities in normal and shortened positions
reduced
29
to restore normal resting length to lengthened muscle
strengthening the muscle in normal resting position
30
protracted shoulders - exercise to restore normal resting length 2
perform high back rows INITIALLY with isometric contraction in a good postual position
perform rows with limited ROM
31
Muscles that provide opposing, directional, or contralateral pulls at joints to achieve efficient movement is termed
2 examples
Force couples
Pelvis - if one muscle is tight pelvic position is changed. Change in pelvis affects the position of the spine above and the femur below
Glenohumeral joint during arm abduction- collaborative action of rotator cuff and deltoid
32
Hypertonic muscles require _ to activate contraction
Smaller, weaker nerve impulse
33
Hypertonic muscles decrease the neural drive to the opposing muscle (antagonist) through
Reciprocal inhibition
34
Reciprocal inhibition of the opposing muscle group weakens the antagonist
Ability to generate adequate force at the joint is decreased
The body has to call on other muscles at the joint
This is called:
Synergistic dominance
35
Order in which to reestablish stability in the body: 5
Lumbar spine - core - COM center of mass
Pelvic and thoracic spine
Scapulothoracic region
Distal extremities
Static balance
36
Stabilizing muscles contain more _ muscle fibers...give example
Muscle used for joint movement and generating large forces contain _ fibers ...these muscle are suited more for
Type 1 slow twitch ...core muscle that protect spine
Type II fast twitch
Strength and power training - high intensity, low volume
37
Pre-exercise
Deconditioned client with poor flexibility and muscle imbalance 2
Self myofascial release
Static stretches
38
Pre-exercise
Conditioned client with good flexibility and muscle balance 2
Self myofascial release
Dynamic stretching
39
Pre-exercise
Performance athlete with good skill and flexibility 2
Dynamic stretching
Ballastic stretching
40
3 post exercise stretches
Myofascial release
PNF
Static stretches
41
client performs small, continuous back and forth movements on a foam roller
ares to cover
time
reduces _ in underlying muscle and improves _
self myofascial release
2-6 inches
30-60 seconds
tightness, ROM
42
resets the proprioceptive mechanisms of soft tissue
self myofascial release
43
stretch should be taken to the point of tension
4 reps
hold 15 to 60 seconds
static stretches
44
client performs hold-relax stretch
hold the isometric contraction for
PNF
6 seconds minimum
45
this type of stretching is effective for clients participating in sports that require ballistic activities
dynamic stretching
46
principle that states GTO inhibits a muscle spindle response
autogenic inhibition
47
when stretching, low grade muscle response decreases due to gradual desensitization of muscle spindle activity as the duration of the stretch progresses
stress-relaxation response
48
lengthening that occurs when a stretch force is applied
creep
49
2 reasons why ROM increases after acute static stretching
reduction in stress -relaxation response and creep
50
muscle spindle reestablishes stretch threshold again _% of recovery within the first _
70%
5 seconds
51
the principle stating;
activation of muscle on one side of the joint coincides with neural inhibition of the opposing muscle on the other side of the joint
6-15 seconds
reciprocal inhibition
52
holding a hamstring stretch for 7-10 seconds, will inhibit the muscle and allow greater stretching is an example of
autogenic inhibition
53
firing the glutes for 6-15 seconds, reciprocally inhibits the hip flexors temporarily thereby allowing the hip flexors to be stretched is an example of
reciprocal inhibition
54
acute injuries, chronic poor posture, and repetitive stress injuries can damage _which can in turn cause :
fascia
pain, restricted ROM and shortening of the muscle
55
applying pressure through _ to the tight muscle can bring about _ and inhibit muscle tension
myofascial release
autogenic inhibition
56
a series of low grade isometric contractions great then 50% MVC
2-4 reps
10 seconds
will accomplish what?
strengthen muscles to improve posture
57
goal with postural muscles is to condition them with:
volume as opposed to intensity
58
stabilizing the entire kinetic chain should emphasize
muscle isolation using supportive surfaces
floor, wall, chair backrest
59
to strenghten posterior deltoids and rhomboids (protracted shoulders)
perform reverse flys in a supine position
isometrically pressing backs of arms to the floor
60
dynamic strengthening for exercises do not involve _ but rather _ training to condition type I fibers
heavy loads
volume training
61
strengthening weakened muscles:
step 1
step 2
2 to 4 reps of isometric contractions 5-10 seconds
dynamic ROM exercises, 1 to 2 sets of 12-15 reps
62
small muscles rich in sensory nerve endings that provide continuous feedback to the brain regarding loading and the position of the spine
deep, most inner layer of core
63
muscles that make up the "core" 6
```
quadratis lumborum
transverse abdominis
multifidi
internal obliques
diaphragm
pelvic floor
```
64
set of muscles and fascia that allow joints to stiffen in anticipation of loading and movement
provide a solid foundation from which the body can operate
middle layer "core" muscles
65
muscles of the outer layer of the core that produce gross movement and forces within the trunk 5
```
rectus abdominis
erector spinae
obliques - internal and external
iliopsoas
latissimus dorsi
```
66
key muscle that works reflexively with the neural system
produces a "hoop" tension similarly to tightening a belt
transverse abdominis (TVA)
67
delayed activation of the TVA can result in: 2
inadequately stabilizing the lumbar spine during movement
increases potential for injury
68
% of population affected by low back pain
80%
69
drawing the TVA in is referred to as : 3
hollowing
centering
drawing-in
70
co-contraction of core and abdominal muscles to create a wider base of support
this should be introduced
bracing
after centering is mastered
71
stage 1 core function emphasizes
what stage of the ACE IFT model is this encompassed in
core activation exercises and isolated stabilization under minimal spinal loading
phase 1 - stability and mobility
72
stage 2 static balance emphasizes
what stage of the ACE IFT model is this encompassed in
seated and standing stabilization over a fixed base of support
phase 1 stability and mobility
73
stage 3 dynamic balance emphasizes
what stage of the ACE IFT model is this encompassed in
whole-body stabilization over a dynamic base of support
phase 2 movement training
74
movement in the low-back, rib cage or pelvis during the centering/drawing in exercise indicates
inability to activate the TVA in an isolated manner
75
core activation progression 4
pelvic floor contractions - kegel / sets 1-2
TVA contractions - draw belly toward spine / sets 1-2
combination of both contractions / sets 1-2
contractions with normal breathing / sets 1-2, progress to 3-4
76
exercise to reestablish core control with minimal loading on the spine during hip and shoulder movments
quadruped drawing in-in with extremity movement
77
core stabilization progression 3
raise one arm off the floor and perform sequence of controlled shoulder movements
raise on knee and perform sequence of controlled hip movements
raise contralateral limbs and perform sequence of movements
78
2 joints that are prone to poor mobility
hips and thoracic spine
79
muscle that crosses 1 joint
example
monoarticulate
soleus
80
muscle that crosses 2 joints
biarticulate
hamstrings
81
when stretching a biarticulate muscle:
joint movement must be controlled at both ends of the muscle to avoid compromised stability to the adjacent joint
82
flexibility exercises should lengthen the muscle in
all 3 planes
* **focus on primary plane of movement FIRST
ex: hip flexors should be stretched in the sagittal plane first
83
exercise to improve extension within the lumbar extension muscles
cat-camel exercise
2-4 reps
84
exercise to improve hip mobility in the sagittal plane
pelvic tilts
1-2 sets
85
exercise to improve hip mobility in the sagittal plane without compromising lumbar stability during lower extremity movement 2
supine bent knee marches
modified dead bug with reverse bent knee marches
1-2 sets
86
exercise to improve mobility in the hip flexors in the sagittal plane without compromising lumbar stability
lying hip flexor stretch
87
exercise to improve mobility in the hip flexors in all 3 planes without compromising lumbar stability
half kneeling triplanar stretch
88
exercise to improve mobility in the hamstrings without compromising lumbar stability
lying hamstring stretch
89
to improve mobility and stability and core stability by activating the gluteal groups
shoulder bridge
| glute bridge
90
to improve hip mobility in the transverse plane
supine 90-90 rotator stretch
91
to promote thoracic extension 2
spinal extensions and spinal twist
92
to promote hip and thoracic mobility while simultaneously maintaining lumbar stability
rocking quadrupeds
93
during shoulder ABDUCTION:
1. what muscle initiates abduction for first 15 degrees, and after the _ muscle takes over as agonist
2. muscle that compress the head of the humerus into the glenoid fossa
1. supraspinatus, deltoid
| 2. subscapularis, infraspinatus and teres minor
94
during pushing and pulling movements what 3 muscle co-contract to move the scapulae WHILE help it maintain proximity to the rib cage
serratus anterior
lower trapezius
rhomboids
95
When the thoracic spine lacks appropriate mobility 2 things happen
Compensation stability within the scapulothoracic region
Mobility in the glenohumeral joint is affected
96
Stretch the inferior shoulders capsule of the shoulder by
Overhead triceps stretch
97
Stretch the posterior shoulder capsule by
Bringing arm across the front of the body
98
Stretch the anterior shoulder capsule by
Using a pectoralis stretch
99
Stretch the superior capsule
Placing rolled up towel 2 inches above elbow against the trunk
100
During open chain exercise the serratus anterior key role is
Control movement of the scapula against the rib cage
101
During closed chain exercise the key role of the serratus anterior is to move the
The Thorax toward a more fixed, stable scapulae
102
Pronation causes shortened soleus and gastrocnemius
Client will need to improve _ mobility and _ to promote stability within the foot
Ankle mobility
Calf flexibility
103
Foundational element of all programming
Balance
104
the degree of allowable sway away from the line of gravity that can be tolerated without a need to change the base of support
LOS - limits of stability
105
2 dimensional distance between and beneath the body's points of contact with the floor
BOS - base of support
106
training progression for static balance 5
narrow BOS
raise COG - raise arms overhead
shift LOG - raise arms unilaterally, lean or rotate trunk
sensory alteration - shift focal point with finger
sensory removal - closing eyes
107
conscious contraction - contraction of both layers of core muscles for short periods of time during external loading
bracing
108
stance position progressions 6
```
narrow
hip width
split
staggered
tandem
single-leg
```
109
before learning single leg movements clients must be able to effectively control
hip adduction - to control lateral shift during gait
110
progression of DYNAMIC movement patterns over a static base of support 3
upper extremity movements
lower extremity movements
upper and lower extremity movements
111
a client with excessive foot pronation may have weakened _ muscle
gluteus maximus
112
when walking, _ activity decelerates internal rotation of tibia and femur
gluteal activity
113
glute vs quad dominance crucial to women due to: 4
larger Q-angle
increased joint laxity (weakness due to hormones)
smaller ligaments
weaker muscles
114
excessive hip adduction that increases the Q-angle places stress on the
weakness in 2 muscles that can lead to excessive hip adduction
ACL and MCL
glutes and quadratus lumborum - lifts the hip
115
key limiting factor to proper squat technique
normal degree of ankle flexion
lack of ankle mobility
15-20 degrees
116
normal range of degree of hip flexion
amount of flexion required during squat
100-135 degrees
95 degrees
117
2-degree in lumbar extension during squat can can increase compressive forces on the vetebral discs by _ %
16% over a neutral spine
118
during the upward phase of the lunge these muscle propel the body upward 3
gluteus maximus
hamstrings
leading leg adductor group
119
the _ muscle should be engaged during the lowering phase of the overhead press to provide anterior containment to stabilize the shoulder
latissimus dorsi
120
to "pack" the scapula means to
retract and depress scaplula
121
exercise that involves pulling action DOWN ACROSS the front of the body, followed by a pushing action as the arms move away from the body
wood chops
122
exercise that involves pulling action to initiate the movement UP ACROSS the front of the body
*requires greater intensity
hay baler
123
the need for thoracic mobility is greater _ movement than with _ movements
rotational
pushing and pulling
124
Next appropriate progression after glute bridges
Single leg glute bridge with opposite knee to chest
Keeps body on stable surface
Places more emphasis on glutes
125
Progression of wood chop
Kneeling short arms
Kneeling long arms
Standing short arms
Standing long arms
