Chapter 8 - Foundational Movement sequences

Question 1

What are the foundational movements?

Answer 1

They are:
* Squat
* Lunge
* Push
* Pull
* Hinge (bending forward)

They are known as main exercises, fundamental movements, primary or primal movements.

They are foundational because all these movements are used when performing daily activities.

Question 2

What is Functional training?

Answer 2

Its an approach to training whose primary goal is to improve the function/ability of clients to perform the activities of daily life.

Question 3

What is Performance training?

Answer 3

Performance training has the goal of improving performance regardless of whether daily functions are improved.

For example, a person ;may train enough to run a marathon in less than four hours but have difficulty bending over to tie their shows due to lower back discomfort.

Question 4

What is meant by static postural stability?

Answer 4

It is the process by which the angle of the spine is kept consistent during movement.

Question 5

What is meant by dynamic postural stabilility?

Answer 5

It is the process by which the body adjusts to maintain alignment of the hips and knees during a movemen.

Question 6

What is meant by “righting reflexes”?

Answer 6

These reflexes are reacitons by the body to maintain a stable position on a fixed surface.

Eg. when performing a standing balancing pose - eg. Tree pose - your body uses the righting reflexes to maintain the balance.

Question 7

What is meant by equilibrium reflexes?

Answer 7

These reflexes are reactions by the body to maintain a stable position on a surface that is moving, eg. walking up or down an escalator or skating on ice, or simply walking or running.

Question 8

What is a kinetic chain?

Answer 8

it refers to interrelated parts of the body and how they work together to perform movement.

Question 9

What are the parts of the body involved in the upper kinetic chain?

Answer 9

• spinal column
• scapulae
• shoulders
• upper arms
• elbows
• forearms
• wrists
• fingers

Question 10

what are the parts of the body involved in the lower kinetic chain?

Answer 10

• spinal column
• pelvis
• hips
• thighs
• knees
• lower legs
• ankles
• feet
• toes

Question 11

What is an open kinetic chain exercise?

Answer 11

It is when the hand (upper body exercise) or foot (lower body exercise) is free to move.
eg. machine seated knee extension

Question 12

what is a closed kinetic chain exercise?

Answer 12

where the hand or foot is in a position where it cannot move freely
eg. push ups - the hands cannot move
eg. Squats - the feet cannot move

Question 13

what is meant by biomotor ability?

Answer 13

Movement skill set that a person is born with.

Question 14

What is a skill?

Answer 14

A learned ability to carry out a task with pre-determined results.

Question 15

what is the difference between an open and closed kinetic chain exercise?

Answer 15

OPen kinetic chain exercise is where the hand or foot is free to move.
Close kinetic chain exercise is wehre the hand or foot cannot move freely.

Question 16

What is functional training and why is it important to clients?

Answer 16

primary goal of funcitonal training is to improve the ability to perform daily tasks/activities.

Question 17

Which type of reflex is primarily used when the body attemps to maintain its position on an unsteady surface?
a. Righting reflex
b. myotatic reflex
c. equilibrium reflex
d. stretch reflex

Answer 17

Equilibrium reflex

Question 18

What is meant by the progression of movement sequences?

Answer 18

A set of movements starting with the less challenging to more challenging

Question 19

What is a progression for plane of movement.

Answer 19

From less challenging to more challenging:
1. Saggital movement (moving forward)
2. Frontal (moving sideways)
3. Transverse (doing a rotation - eg. torso rotations
4. Transitioning from one plane of movement to another.

Question 20

What is a progression for the stance?

Answer 20

From less challenging to more challenging:
1. lying on the floor
2. being on all fours (hands and knees) - its is called four point quadruped
3. kneeling
4. seated
5. standing with your feet parallel
6. split stance (lunge position)
7. standing on a one leg.

Question 21

What is a progression for a surface on which to perform an exercise.?

Answer 21

From less challenging to more challenging:
1. floor
2. rocker board
3. wobble board
4. a BOSU (One side is a solid flat platform, and the other is a soft dome resembling an exercise ball. - you can use either side to perform an exercise)
5. stability ball

Question 22

What is the progression for resistive (resistance training) exercise equipment?

Answer 22

From least challenging to more challenging:
1). gravity assisted devices
2) body weight
3) resistence bands
4) barbells
5) dumbells
6) kettle bells
7) cables or pulleys
8) suspension trainers

Question 23

What is the progression for tempo (how fast you do an exercise)?

Answer 23

From least challenging to more challenging:
1). stationary (not moving)
2) slow moving
3) Faster moving
4) Maximum speed
5) maximum speed with change in direction

Question 24

Which of the following is not an example of an appropriate exercise progression?
a. Using kettle bells instead of dumbells
b. moving slowly instead of standing still
c. moving in the transverse plane instead of the saggital plane
d. using a four point quadruped insetad of standing with feet parallel.

Answer 24

using a four point quadruped instead of standing with feet parallel

Question 25

what is a progression through passive movement sequence of lying down without any supports?

Answer 25

from least challenging to more challenging: 1. Regression2: Lying with knees, low back and neck supported 2. REgression 1: lying with knees supported 3. **lying without any supports** 4. Progression 1: lying down and lifting the hands or both legs 6. Progression 2: lying down on an unstable device and lifting both hands or legs

Question 26

what is a progression through passive movement of sitting

Answer 26

from least challenging to more challenging: 1). Regression 2: sitting with low back and upper back supported 2) Regression 1: sitting iwth low back supported 3) **sitting without supports** 4) Progression 1: sitting and lifting both hands or both legs 5) PRogression 2: sitting on an unstable surface (eg. a stability ball and lifting both hands or both legs)

Question 27

what is a progression through the passive movement of standing

Answer 27

from least challenging to most challenging 1). Regression 2; Standing with low back supported 2) Regression 1: Standing with one leg elevated for support 3) **standing without supports** 4) Progression 1: standing on one leg. 5) PRogression 2: standing on one leg on an unstable surface (eg. a BOSU)

Question 28

what is a progression in the active movement of Pushing?

Answer 28

From least challenging to most challenging: 1). Regression 2: tricep extension 2) Regression 1: machine chest press **3) Pushing** 3) Progression 1: bench press 4) Progression 2: standing cable press

Question 28

What is a progression in the active movement of pulling

Answer 28

From least challenging to more challenging: 1) Regression 2: bicep curl 2) Regression 1: seated row 3) **Pulling** 4) Progression 1: bent over row 4) Progression 2: standing cable pull

Question 29

What is a progression in the active movement of squatting?

Answer 29

From least challenging to more challenging: 1). regression 2: a leg curl or leg extension 2) Regression 1: leg press 3) **squat** 4) Progression 1: single leg squat or jump squat

Question 30

What is a progression. in the active movement of lunging?

Answer 30

From least challenging to more challenging: 1). Regression 2 : leg extension or leg curl 2) Regression 1: static lung 3)** Lunging** 3) Progression 1: walking lunge 4) Progression 2: jumping alternating lunges

Question 31

What is a progression in the active movement of lifting?

Answer 31

from least challenging to more challenging: 1). regression 2: lying back extension 2) Regression 1: back extension machine **3) Lifting** 3) Progression 1: deadlift 4) Progression 2: kettle bell swing

Question 32

what is a progression in the active movement of twisting?

Answer 32

1). Regression 2: unweighted seated. twist 2) Regression 1: oblique machine **3) Twisting** 4) Progression 1: standing cable twist 5). Progression 2: back to back medice ball pass

Question 33

What is a progression in complex movement sequence of walking/running?

Answer 33

1). regression 2: Slow walking 2) Regression 1: Brisk walking **3) Walking/running** 4) Progression 1: Running 5) Progression 2: Trail running

Question 34

What is the progression in the complex movement sequence of climbing?

Answer 34

From less challenging to more challenging: 1). Regression 2: Pulling movements, squatting and lunging 2) Regression 1: patterned climbing - eg versa climber machine) **3) Climbing** 4) Progression 1 : indoor wall climbing or bouldering 5) Progression 2: free climbing

Question 35

What is the progression in the complex movement of throwing?

Answer 35

From less challenging to more challenging: 1). Regression 2 : Underhand throw 2) Regression 1: Standing throw 3)** throwing** 4) Progression 1. Step and throw 5) Progression 2: Throwing while running

Question 36

The active movement sequences include all the follwoing except: a. Climbing b. pushing c. squatting d. Pulling

Answer 36

Climbing

Question 37

Why would a PTS include a regression exercise in a training program?

Answer 37

When there is an unresolved injury or the client is in a deconditioned state (the client is not fit) the baseline movement might be too difficult and so its better to start a training program with a regression movement to improve the joint functions and stability.