Chapter 12 Flashcards by Amelia Ada

Static posture

The positioning of the musculoskeletal system while the body is motionless

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Dynamic posture

Alignment of the body while in motion

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Optimal movement

Moving in a Biomechanically efficient manner that maximizes muscle recruitment and minimizes risk of injury.

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Movement impairments

Abnormal movement patterns that can indicate possible muscle imbalances or mobility limitation.

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Muscle imbalance

When muscles in each side of a joint have altered length-tension relationships.

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Pes planus

Collapsed arch of the foot; also known as flat feet.

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Which term refers to a state where muscles on muscles on each side of a joint have altered length-tension relationships?

Muscle imbalance

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What are the kinetic chain checkpoints that refer to major joint regions of the body?

Feet and ankles
Knees
Limbo-pelvic hip complex (LPHC)
Shoulders
Head and neck

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Knee valgus

Knees collapse inward (knock knees), due to hip adduction and internal rotation, also known as medial knee displacement and genu valgum.

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Knee varus

Knees bow outward (bow legged); also known as genu varum.

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Lordotic/Lordosis

The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.

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Pes planus distortion syndrome

Postural syndrome characterized by flat feet, knee valgus, and adducted and internally rotated hips.

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Lower crossed syndrome

Postural syndrome characterized by anterior pelvic tilt and excessive lordosis of the lumbar spine.

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Upper crossed syndrome

Postural syndrome characterized by a forward head and protracted shoulders.

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Which assessment provides insight into deviations from optimal alignment of the body in a standing posture?

Static postural assessment

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What are the steps/ positions for an over head squat assessment (OHSA)?

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What are the underactive and overactive possible muscle imbalances when the feet/ankles turn outwards during an overhead squat assessment?

Overactive:
•gastrocnemius /soleus (calves)
•hamstring complex

Underactive:
•Anterior and posterior tibialis (shin muscles).
•gluteus Maximus and medius

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What are the overactive and underactive possible muscle imbalances when the knees turn outwards during an overhead squat assessment?

Overactive:
• tensor fascia latae (TFL) (muscle near front hip)

Underactive:
•gluteus Maximus and medius
•adductor complex

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What are the overactive and underactive possible muscle imbalances with an excessive lower back arch during an OHSA?

Overactive:
•hip flexors (rectus femoris, psoas, TFL)
•Lumbar extensors (low-back muscles)
•Latissimus dorsi (large back muscle)

Underactive:
•gluteus Maximus
•hamstring complex
•abdominals

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What are the overactive and underactive possible muscle imbalances for excessive forward trunk lean during an overhead squat assessment?

Overactive:
•hip flexors
•gastrocnemius/soleus
•rectus abdominis and external obliques (superficial abdominal muscles)

Underactive:
•gluteus Maximus
•hamstring complex
•lumbar extensors

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What are the overactive and underactive possible muscle imbalances for arms falling forward during an OHSA?

Overactive:
• Latissimus dorsi
• pectoralis major and minor (chest muscles).
• Teres major (posterior shoulder muscle).

Underactive:
•middle and lower trapezius (mid-back muscles).
• Rhomboids (muscle near shoulder blades)
•Posterior deltoids (back of shoulder muscles).
• portions of the rotator cuff (small muscles that stabilize the shoulder).

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Single-leg squat assessment

A movement assessment that assesses dynamic posture, lower extremity strength, balance and overall coordination in a single-limb stance.

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What are the movements/positions for a single-leg squat assessment?

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What are the possible muscle imbalances during a single-leg squat assessment (overactive and underactive) when the valgus (caves inward)?

Overactive:
• tensor fascia latae (TFL)
•adductor complex

Underactive:
•Gluteus Maximus and medius
•anterior and posterior tibialis

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Pushing assessment

An assessment that challenges the upper extremities and trunk during a pushing movement to identify movement, impairments, and potential muscle imbalances.

What are the movements/positions for a pushing assessment?

1. The client should stand in a narrow, split stance with the toes, pointing forward and handles in each hand. 2. The fitness professional should choose a resistance that will challenge (but not exhaust)the client while executing 10 repetitions. Movement: 1. The fitness professional should instruct the client to push the handle away from their body and return to the starting position. 2. The client should use a slow repetition tempo.. 3. The client should perform five repetitions in a split stance, switch legs, and then perform five additional repetitions.

What are the three postural muscle imbalances that can take place when a client is doing the pushing assessment?

1. Low back arch 2. Shoulders elevated 3. Head juts forward

What are the possible muscle imbalances (overactive and underactive muscles) when a client has an excessive lower back arch during the pushing assessment?

Overactive: • hip flexors (rectus femorus, psoas, TFL) • lumbar extensors Underactive: • gluteus Maximus • hamstrings complex •abdominals

What are the possible muscle imbalances when a client has scapular elevation during the pushing assessment?

Overactive: •Levator scapulae (posterior neck muscles) • upper trapezius Under-active: • lower trapezius

What are the possible muscle imbalances when a client’s head juts forward during the pushing assessment?

Overactive: • Levator scapulae • Sternocleidomastoid (anterior neck muscles). Underactive: • deep cervical flexors (deep neck stabilizer muscles).

Pulling assessment

An assessment that challenges the upper extremities and trunk during a pulling movement to identify movement impairment and potential muscle imbalances.

What are the three movement impairments to look for when a client is performing a pulling assessment?

1. Shoulders elevate 2. Head juts forward 3. Low-back arches

What are the possible muscle imbalances if the client’s low back arches during the pulling assessment?

Overactive: • hip flexors (rectus femoris, psoas, TFL). • Lumbar extensors Underactive: • gluteus Maximus •hamstring complex •abdominals

What are the possible muscle imbalances when the client’s low performs the pulling assessment and has scapular elevation?

Overactive: • Levator scapula • upper trapezius Underactive: • lower trapezius

What are the possible muscle imbalances when a client’s head juts forward during a pulling assessment?

Overactive: • Levator scapulae • Sternocleidomastoid Underactive: • deep cervical flexors

Bench press strength assessment

A performance assessment designed to estimate the one-rep maximum of the bench press exercise.

What are the steps for the push-up test?

What are the steps for the bench press strength assessment?

Squat strength assessment

A performance assessment designed to estimate the one-repetition maximum of the SWAT exercise.

What does the squat strength assessment look like?

Vertical jump assessment

A performance assessment designed to test maximal jump height and lower extremity power

Long Jump assessment

A performance assessment designed to test maximal jump distance and lower extremity power.

Lower extremity functional test (LEFT)

A performance assessment designed to test lateral speed and agility.

A performance assessment designed to test reaction capabilities, acceleration and maximal speed ?

40- yard dash assessment

Pro shuttle (5-10-5) assessment

A performance assessment designed to test lateral acceleration, deceleration, agility, and control.

What does a push-up test measure?

Muscular endurance of the upper extremities during a pushing movement

Which of the assessments is designed to estimate the one-rep maximum for the squat exercise?

Squat strength assessment

Which performance assessment is designed to test lateral speed and agility?

Lower extremity functional test (LEFT)

How should assessments be sequenced?

1. Preparticipation health screening 2. Physiological assessments 3. Body composition (anthropometric) assessments 4. Postural and movement assessments 5. Cardio assessments 6. Performance assessments

How often should a trainer reassess their clients?

Once per month or quarterly.

Prone

Lying facedown

Supine

Lying face up

What positions should be avoided by prenatal clients in their second and third trimesters?

Prone and supine

Which muscle would be considered overactive, leading to arms falling forward during the overhead squat assessment?

Latissimus dorsi

Rhomboids would be considered underactive or overactive in association with arms falling forward during the overhead squat assessment?

Underactive

Which test is designed to test reaction capabilities, acceleration and maximal sprinting speed?

40-yard dash

Davies test

Agility and mobility assessment where the participant holds a plank position and lifts one hand off the floor, attempting to touch the opposite hand as many times as possible in 15 seconds.

Rockport walk test

A field test used to estimate an individual’s maximal oxygen consumption (VO2Max).

Static posture is used for?

Static posture is typically assessed in a standing position and is used to identify postural distortions: PES planus distortion syndrome; upper crossed syndrome and lower crossed syndrome.

What is PES Planus Distortion Syndrome?

A common postural issue where the arches of the feet collapse, leading to inward turning of the feet, flat feet, knee valgus and potentially affecting the knees, hips and back. Overactive muscles: gastrocnemius/soleus, peroneals and adductors Underactive muscles: anterior tibialis, posterior tibialis, gluteus medius and gluteus Maximus.

What are the two formulas to calculate someone’s BMI?

Metric formula: BMI = weight(kg) divided by [height (m)] ^2 BMI = 703 x weight(lb) divided by [height (in.)]^2

What is someone with a BMI in the ranges between 18.5-24.9 classified as?

Healthy weight

What is someone with a BMI in the ranges between 25-29.9 classified as?

Overweight with an increased disease risk

If one’s BMI is 30-34.9 what are they classified as?

Obese with a high disease risk

If someone is between the ranges of 35-39.9 for their BMI what would they be classified as?

Obese II with a very high disease risk

If one has a range of 40 or above for their BMI what would they be classified as?

Obesity III with an extremely high disease risk.

What is the waist hip ratio formula?

WHR = waist measurement divided by Hip measurement

A man with a .95 or lower WHR is classified as?

Low health risk

A man with a .96-1.0 WHR is classified as?

Moderate health risk

A man that is classified as ‘high health risk’ has a WHR range of?

1.0 or higher

A woman with a low health risk would have a WHR of?

.80 or lower

A woman with a WHR range of .81-.85 is classified as?

Moderate health risk

A woman classified as ‘high health risk’ would have a WHR range of?

.86 or higher

Which performance assessment evaluates reaction capabilities, acceleration, and maximal spring speed?

The 40 yard dash assessment

Which performance assessment evaluates acceleration, deceleration, agility, and control? This assessment is best/ most appropriate for clients with athletic goals seeking to assess agility and sprinting speed.

The pro shuttle (5-10-5) test

Which assessments measure lower body power?

Vertical jump and long jump assessments

The LEFT test is designed to test?

Lateral speed and agility. This is considered an advanced assessment for speed and performance-specific goals.

Which tests/performance assessments measure maximal strength capabilities?

The bench press and squat strength assessments. These are considered advanced tests for clients with strength specific goals and may not be suitable for clients with limited experience with resistance training.