CORRECTIVE

Question 1

order of corrective

Answer 1

inhibition ->
lengthen ->
activation ->
integration

Question 2

result of inhibition

Answer 2

-GTOs relax
-myofascial release

Question 3

inhibition programming

muscle
frequency
mode
sets
reps
load
tempo
rest time

Answer 3

name muscle
frequency: 7x/week
mode: foam roll
sets: 1
reps: 1 for 90 seconds
load: 1-3 on pain scale

no tempo or rest time needed

Question 4

lengthen programming

mode
frequency
sets
reps
load
tempo
rest time

Answer 4

*MUST BE OVER 1 MIN TOTAL

name muscle
mode: static stretch for x muscle
frequency: 7x/week
sets: 3
reps: 30 seconds
load: 4-5 on pain scale, slight discomfort
tempo: none
rest time: 5 seconds

Question 5

activation mode

Answer 5

-isolated strength (if we can isolate the muscle)
-positional isometric (if we can’t isolate the muscle)

Question 6

activation programming for ISOLATED STRENGTH (ex: glutes)

mode
frequency
sets
reps
load
tempo
rest time

Answer 6

name muscle
mode: isolated strength
frequency: 3x/week
sets: 1
reps: 10
load: 12RM
tempo: 2/2/4
rest time: none

Question 7

activation programming for POSITIONAL ISOMETRIC

mode
frequency
sets
reps
load
tempo
rest time

Answer 7

name muscle
frequency: 3x/week
mode: positional isometric
sets: 1
reps: 4
load: 50% MVC
tempo: 0/4/0
rest time: 30 seconds

Question 8

integration programming

mode
frequency
sets
reps
load
tempo
rest time
**notes

Answer 8

don’t need to name muscle
mode: ASLR/db shoulder press (for SM)
frequency: 3x/week
sets: 1
reps: 10
load: 12RM
tempo: 2/0/2
rest time: none
**notes: regress if deficient

Question 9

short/long muscle to choose for ASLR

Answer 9

hamstrings short
glutes long

Question 10

short/long muscles to choose for SM

Answer 10

lats short
lower traps long