Modules 1-3 Flashcards
(42 cards)
1
Q
What is functional training?
A
- Functional training is a training method used to improve human performance by training the human body the way it is designed to move
- Functional training fitness components encompasses, stability, mobility, strength, endurance and flexibility
- Includes proprioceptive activities that challenge the sensory and motor nervous systems
2
Q
What are the biomechanical principles of functional training?
A
- Use multiplanar exercises
- Use multiple joints at the same time
- Use the entire spectrum of muscle action: eccentric pattern to learn deceleration before acceleration
- Introduce controlled amounts of instability
- Include a variety of environments that mimic the components of the actual action
3
Q
What is phase one of the OPT model? (level one)
A
- Stabilization endurance training
- Designed to teach optimal movement patterns and to help clients become familiar with various modes of exercise
- Creates optimal levels of joint and core stabilization as well as postural control
- Focuses on exercises that enhance muscular endurance, joint ROM, joint/core stability and muscular coordination
- Requires slow and controlled movements, relatively light loads and meticulous attention to proper posture and technique
- Doesn’t only address existing structural deficiencies but provides a superior way to alter body composition
4
Q
What is the second phase of the OPT model? (level 2)
A
- Strength endurance training
- Goal is to enhance stabilization endurance while increasing prime mover strength
- Adaptations are accomplished by performing 2 exercises in a superset sequence, back-to-back without rest, with similar joint dynamics
- First exercise is a traditional strength exercise performed in a stable environment
- Second exercise is a stabilization-focused exercise performed in a less stable environment
- Produces an increase in muscular endurance, joint stability and ideal posture
- Increase lean body mass
- Improve overall work capacity
5
Q
What is the third phase of the OPT model? (level 2)
A
- Muscular development training
- Designed for individuals who have the goal of maximal muscle growth (bodybuilders)
- Can use a variety of resistance training exercises and methods to elicit a maximal response in muscle growth
- Can also benefit those seeking to lose body fat while maintaining lean muscle mass
- The main goal of this phase is muscular hypertrophy, which requires an increase in volume and intensity in the exercises
6
Q
What is the fourth phase of the OPT model? (level 2)
A
- Maximal strength training
- Works towards the goal of maximal prime mover strength by lifting heavy loads
- Exclusively training with heavy weights when performing resistance training exercises
- Common in powerlifters
- Goal is to increase maximal strength capabilities, and so client must be familiar with resistance training
- Increase motor unit recruitment
- Increase frequency of recruitment
- Improve peak force output
7
Q
What is the fifth phase of the OPT model? (level 3)
A
- Power training
- Increase maximal strength and rate of force production
- Important for improving velocity of movement and athleticism
- Premise is the execution of a traditional strength exercise superset with a power-focused exercise of similar joint dynamics
- Also known as complex training
- Has shown to improve sprint and vertical jump performance
8
Q
What are the 3 levels of the OPT model?
A
- Stabilization (1 phase)
- Strength (3 phases)
- Power (1 phase)
9
Q
What initiates movement?
A
- The brain functions to control movement
1. External environment
2. Summation of all movement
3. CNS
4. Movement
5. Internal environment - Sensorimotor systems combine our sensory and motor systems
10
Q
What is the nervous system kinetic chain?
A
- Proprioceptors
- Eyes, ears, mouth, skin
- Mechanoreceptors
- Muscle receptors
- Does sensory, integrative and motor movements
- Integrative: ability of the NS to analyze and interpret the sensory info to allow proper decision making and produce an appropriate response
- Motor: neuromuscular response to sensory info
11
Q
What is the difference between afferent and efferent?
A
- Afferent: sensory neurons that sense to cause an effect and send their signals towards the CNS
- Efferent: motor neurons create the effect and send their signals away from the CNS
12
Q
What is the muscular system kinetic chain?
A
- Function
- Physiological
- Local stabilizers
- Global stabilizers
- Global movement subsystems
- Myofascial subsystems
13
Q
What is the skeletal system kinetic chain?
A
- Joint articulations
- Kinetic ROM
- Normal movement patterns
14
Q
What is neuromuscular efficiency?
A
- Positive reciprocal inhibition: the relaxation of an antagonist and contraction of an agonist
- Negative (altered) reciprocal inhibition: concept of muscle inhibition caused by a tight agonist which inhibits its function antagonist
15
Q
What is a synergist?
A
- Muscle that stabilizes a joint during movement and allows the agonist to function properly
16
Q
What is synergistic dominance?
A
- When synergists compensate for weak or inhibited prime mover (agonist)
- How the body attempts to maintain force production and functional movement patterns
17
Q
What is muscular force?
A
- Length tension relationship
- Optimal muscle length
- Poor posture equals poor muscular force
- Tight/overactive hip flexion: put in a shortened position, neuromuscular signals are sent and do not have the ability to release
18
Q
What is the force velocity curve?
A
- Relationship between velocity of a contraction and the force of that contraction
19
Q
What are force couples?
A
- Synergistic muscles around a joint
- Ensure proper joint function
20
Q
What is traditional anatomy?
A
- Isolated function based
- Pec Major
- Isolated function: shoulder flexion, horizontal adduction and internal rotation
21
Q
What is integrated anatomy?
A
- Integrated function based
- Pec major
- Integrated function: decelerates shoulder extension, horizontal abduction and external rotation
- Isometrically stabilizes the shoulder girdle
22
Q
What is local musculature?
A
- For stability and support
- Deep muscles
- Smaller type one fibers
- Minimize excessive compression and rotation
- Support joints
- Allow movement from a solid place of stability
23
Q
What is global musculature?
A
- For movement
- Superficial muscles
- Longer muscles
- Responsible for movement
- Stability for movement and stance
- DLS: deep longitudinal subsystem
- POS: posterior oblique subsystem
- AOS: anterior oblique subsystem
- LS: later subsystem
24
Q
What is the deep longitudinal subsystem?
A
- Responsible for force transmission up and down body
- Deals with ground reaction force
- Works with POS for locomotion
- Works in whatever plane where there is decelerating force
25
What is the lateral subsystem?
- Responsible for creating and maintaining frontal plane stabilization
- Balance between shortening and lengthening muscles
- Important for propelling off of one leg
- Frontal plane stability during force production
26
What is the posterior oblique subsystem?
- Protection of the sacroiliac joint hypermobility
- Responsible for controlling it and transferring energy in transverse forces (created during rotational movement)
- "X" pattern on the posterior side of the body
- Used to propel when running
- Pulls the body through rotation
27
What is the anterior oblique subsystem?
- Responsible for stabilizing movement along the transverse plane
- Provides rotation and flexion of the trunk
- "X" pattern on the front of the body
- Boxers use this subsystem when moving arms forward
28
What is the superficial back line?
- One interconnected line of myofascial
- Entire posterior side of the body
- Extension and hyperextension to the back of the body
- Postural line
- Slow twitch fibers type one
- Contains the thickest bands of fascia
- Lowest (bottom of foot): plantar fascia, toe flexors, posterior lower leg, achilles tendon and gastrocnemius
- Middle (posterior upper leg): all 3 hamstrings to ischial tuberosity
- Upper (posterior torso): erector spinae to the base of the skull
- Top (head): wraps over the top of the frontal bone
29
What is the superficial front line?
- 2 interconnected lines of myofascia
- Indirect transfer at the LPHC
- Entire frontal side of the body
- Flexion around torso
- Dorsiflexion at the ankle
- Antagonist to the SBL
- Lowest: top of foot, toe extensors, lower portion of line to ASIS, patellar tendon
- Middle (anterior leg): entire lower leg, tibialis anterior
- Upper (anterior torso): 5th rib on torso through to sternum, anchored at clavicle
- Top (neck): anterior neck musculature and sternocleidomastoid
30
What is the lateral line?
- One interconnected line of myofascia
- 2 lines surround each side of the body
- Stability on the frontal plane
- Compensates to imbalances between left and right sides
- Higher percentage of slow twitch fibers (SO)
- Lower leg: fibularis
- Lateral and bottom of foot: assists in stability of the arch when eversion of foot is overactive
- Lower torso: up to the ribs and lateral obliques
- Iliac crest: ASIS, PSIS, TFL and glute max
- Fibularis head, lateral tibial condyle, fibularis and IT band
- Neck: sternocleidomastoid and splenius capitis
- Ribs: intercostals (basket weave)
31
What is the spiral line?
- One interconnected line of myofascia
- Starts at the occipital ridge
- Goes down to feet and returns back to occipital
- 2 lines that alternately wrap around the body and create a stirrup at the foot
- Provides stability on all planes
- Creates, compensates and maintains lateral movements and rotations
- Combo of both fast and slow twitch fibers
- Head and neck: occipital, mastoid, atlas, axis
- Upper torso: posterior/rhomboids, anterior/serratus
- Lumbar: TFL and internal obliques
- LPHC: TFL and IT band and biceps femoris
- Lower leg: tibialis anterior, fibularis longus
32
What is motor behaviour?
- CNS coordinates movement (internal and external forces)
| - The linear movement system: collective motor control, motor learning and motor development
33
What is motor control?
- Posture movements
| - Uses muscle synergists, proprioceptors and sensorimotor integration
34
What is motor learning?
- Integration of motor control process through practice and experience
- Capacity to produce skilled movements
- Internal and external feedback
35
What is motor development?
- Change in motor skill behaviour over time (lifespan)
36
What is altered reciprocal inhibition?
- Negative action
| - Concept of muscle inhibition caused by a tight agonist which inhibits it's functional antagonist
37
What is arthritic dysfunction?
- Negative action
- Altered force production through and around a joint
- Alters impaired neuromuscular communication at the joint
38
What are movement assessments?
- A systematic problem-solving method that provides the PFT with a basis for making decisions about exercise
- Not designed to diagnose clients
- Optimal alignment makes for neuromuscular efficiency
39
What is pronation distortion?
- An LPH postural distortion for lower body
- Characterized by lower body pronation
- Knees internally rotated
- Caused by muscle fascia imbalance:
1. Short/tight: gastrocnemius, soleus, fibularis, adductors, IT band, iliopsoas and rectus femoris
2. Lengthen/weak: anterior and posterior tibial, vastus medialis, glute max/med, hip external rotators
40
What is a lower cross?
- A lower extremity postural distortion caused by lumbo-pelvic hip alignment
- Characterized by excessive pelvic tilt
- ASIS vs. PSIS:
1. Short/tight: iliopsoas, rectus femoris, adductors, latissimus dorsi and erector spinae
2. Lengthen/weak: glute max/med, biceps femoris, transverse and internal abdominis
41
What is an upper cross?
- An upper extremity postural distortion
- Characterized by rib cage depression/shoulder girdle positivity
- GH/scapula are rounded
- Head protrudes forward:
1. Short/tight/facilitated: latissimus dorsi, pec major/minor, upper trapezius, levator scapulae and sternocleidomastoid
2. Lengthen/weak/inhibited: serratus anterior, rhomboids, mid and lower trapezius, deep neck flexors (scapula stabilizers)
42
What are functional assessment movement observations?
- Dynamic postural observations are a simple way to gain an overall impression of a client's functional status
- Should relate to basic functions such as squatting, pushing, pulling and balancing
- Can be incorporated as a first workout for clients
