Saggital plane
R/L sides
Saggital plane motions
Adduction/abduction
Lateral flexion
Eversion/inversion
Ex. Side lateral raise, side lunge, side shuffle
Frontal plane
Front/back
Frontal plane motions
Flexion/Extension
Ex. Biceps curl, triceps pushdown, squat
Transverse plane
Top/bottom
Transverse plane motions
Rotation
Horizontal adduction/abduction
Ex. Throwing, golfing, swinging a bat, trunk rotation
Plantarflexion
extension at the ankle
Dorsiflexion
flexion at the ankle
Adduction
movement in the frontal plane toward the middle
Abduction
movement in the frontal plane away from the middle
Internal rotation
rotation toward the middle of the body
External rotation
rotation away from the middle of the body
The muscle action spectrum
Concentric, Eccentric, Isometric
Concentric
muscle shortens, “on the way out”
Eccentric
Muscle lengthens, “on the way back in”
Isometric
HOLD
Neuromuscular efficiency
ability to produce and reduce force and stabilize kinetic chain in all three planes of motion.
Davis’ law
soft tissue models along the lines of stress
Autogenic inhibition
neural impulses that sense tension are greater than the impulses that cause the muscles to contract; provides inhibitory effect to muscle spindles
Reciprocal inhibition
simultaneous contractor of one muscle and relaxation of its antagonist to allow movement.
Relative flexibility
tendency of the body to seek the path of least resistance
Altered reciprocal inhibition
muscle inhibition caused by a tight agonist, which inhibits its functional antagonist.
Synergistic dominance
inappropriate muscle takes over function of a weak or inhibited prime mover
Five phases of Optimum Performance Training (OPT) model
1) stabilization
2) strength endurance
3) hypertrophy
4) max strength
5) power
Proprioception
cumulative sensory input from al mechano receptors that sense position and limb movements
Macronutrients
Carbs
Fats
Protein
Essential amino acids
8 amigos that cannot be manufactured by the body
Resting metabolic rate (RMR)
amount of energy expended during rest
Thermic effect of food (TEF)
additional energy use for digestion, 6-10% of total energy expenditure
Energy expended during physical activity
around 20% of total energy expenditure
Calculate max HR
HR Max=220-age
YMCA step test
96 steps per minute on 12 inch step for 3 min.
Rockport walk test
walk 1 mile on treadmill, record time/HR
Blood pressure
Systolic-pressure within the arteries when heart contracts
Diastolic- pressure in the arteries when the heart is resting
Obesity
30 BMI or greater
Skin-fold measurement sites
1) biceps
2) triceps
3) sub scapular
4) iliac crest
ALL ON RIGHT SIDE
Circumference measurement sites
1) neck
2) chest
3) waist
4) hips
5) calves
6) biceps
Waist-to-hip ratio
divide the waist circumference measurement by the hip measurement. **Ratios greater than .80 for woman, .95 for man are at increased risk.
6 Performance assessments
Davies Shark skill Bench press Squat test Push-up test LEFT test
Davies test
upper extremity stability and agility
Shark skill
lower extremity stability and agility
Bench press test
estimates 1 rep max on overall upper body strength of pressing musculature
Squat test
estimates 1 rep squat max and overall lower body strength.
Push-up test
measures muscular endurance of the upper body primarily pushing muscles
LEFT test
assesses agility, acceleration, deceleration, and neuromuscular control
Pregnancy
avoid power and speed assessments
Obesity- preferred cardio assessment
lockport walk test is preferred cardio assessment
Corrective flexibility
increases joint ROM, improves muscle imbalances, and corrects altered joint motion, autogenic inhibition, use for phase 1 training
Active flexibility
improves extensibility of soft tissue and increases neuromuscular efficiency, reciprocal inhibition, use for phase 2, 3, 4 training.
Functional flexibility
maintains integrated, mulitplanar soft tissue extensibility and optimal neuromuscualar control, full ROM, use for phase 5 training
Self-myofascial release
gentle pressure breaks up knots within muscle and helps release unwanted tension, autogenic inhibition
Static stretching
passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds, autogenic inhibition
Active-isolated stretching
uses agonists and synergists to dynamically move joints into a range of motion; reciprocal inhibition.
Dynamic stretching
uses force production and momentum to move joints through full range of motion; reciprocal inhibition
Single set
one set of each exercise, good for beginners
Multiple set
multiple sets of each exercise
Pyramid
increasing (or decreasing) weight with each set
Superset
performing two exercises in rapid succession with minimal rest between.
Drop-sets
perform a set to failure, remove small percentage of load, then continue with set.
Circuit training
performing a series of exercises, one after the other with minimal rest between them.
Peripheral heart action
variation of circuit training, alternates upper and lower body exercises to improve circulation.
Split-routine
breaking the body up into parts to be trained on separate days.
Vertical loading
performing exercises on the OPT template one after the other, in a vertical manner down the template.
Horizontal loading
performing all sets for an exercise or body part before moving on to the next
Resistance- stabilization exercises
4/2/1 tempo, low weight/high reps in an unstable but controllable environment
Ex. Ball squat, curl to press, multiplanar step-up balance, curl to overhead press, push-up, standing cable row, ball dumbbell row, single-leg dumbbell scaption, seated stability ball military press, single leg dumbbell curl, single leg barbell curl, supine ball dumbbell triceps extension, ball squat, multiplayer step-up to balance
