Mod 3 Flashcards
Hyper trophy phase of OPT model
Dynamic phase
Static stretch performed
When overactive muscles are identified
Method of cardio avoided for low back arching
Bicycles
Active supine femoris stretch uses
Synergistic dominance
Tight agonist muscle decreasing neural drive to its functional antagonist
Altered reciprocal inhibition
Contracting glutes while performing static standing tfl stretch will cause
Reciprocal inhibition of the TFL
Inhibits muscle spindle activity of a tight muscle before and after physical activity
Static stretching
Improves soft tissue extensibility
Reciprocal inhibition
Core stabilization exercises improve
Neural efficiency & intervertebral stability
Multiplanar single leg hop up with stabilization is what type of exercise
Balance power
Knees always stay in line with the toes through the jumping phases of takeoff and landing
What exercise….
Power step up
Balance power exercise
Lifting one leg directly beside balance leg
Hopping off box and landing on the ground with one leg
Keep ties pointing straight ahead
Knees directly over toes
Hold 3-5 sec
Multiplanar step up balance
Stretch shortening cycles
To produce the necessary force to change the direction of an objects center of mass efficiently
SAQ purpose
Activities individual will need for daily life
Lungs to balance
After stepping out into the lunge … next …
Push off the front foot through the heel
Dynamic eccentric + concentric movement of the balance leg through full ROM
Balance plyometric
Client reaches shins when performing single leg squat touchdown. Next progression?
Reaching all the way to the foot
Dynamic stretches use this to improve tissue extensibility
Reciprocal inhibition
Process of passively taking a muscle to the point of tension and holding the stretch for a maximum of 20 seconds
Static stretching
Adductors. Foam rolls what location of the body
The groom region I side the upper thigh
Power phase
Level 5
Before athletic competition
Type of flexibility
Functional
Tempo for a core exercise when training for hypertrophy
Medium
Dynamic stretch examples
Single leg squat touchdown
Prolonged golgi tendon organ stimulation provides inhibitory action to muscle spindles
Autogenix inhibition
