Part 1 Flashcards
(83 cards)
aerobic exercise
vigrorous exercise that results in oxygen consumption (50-85% of max) and heart rate (60-90% of max) and maintains this level for at least 15-20 minutes
aerobic exercise refers to?
cyclic movements caused by the contraction of large muscle masses relying on aerobic energy pathways
target HR equation
220-age=estimated max HR
estimated max HR-resting HR= X
X(0.75)+resting HR= target HR
williams approach
most LBP is acquired by walking upright in a straight position
all activities should be geared to reducing lumbar lordosis
“normal posture”
knees bent and torso slightly bent forward
williams flexion exercises.
- knees bent, lying supine, rolling to a sitting position while flexing lumbar spine
- lie supine with lumbar spine against floor
- lie supine, bring knees to chest
- sit with legs straight in front, reach for toes
- runner’s stretch (flexing lumbar spine)
- stand and slowly bend down into standing fetal position
makenzie approach
spinal assessment and therapy based on the behavior of pain and mechanical response to dynamic and static loading
postural pain syndrome
end range stress of normal structures
dysfunctional pain syndrome
end range stress leading to contracted or adherent structures
derangement pain syndrome
anatomical disruption or displacement of structure (herniated disc)
plyometrics exercise examples
any exercise which a muscle is contracted eccentrically then immediately concentrically
push up with a clap in between
jump, hop, bound, box drills, depth jumps
what are the 3 phases of the stretch-shortening cycle (SSC)?
eccentric
amortization
concentric
acute care management should be done when?
first 4 weeks
recover care management should be done when?
after 4 weeks
when is chronic phase considered?
after 12 weeks
open chain exercise
perfromed typically where the hand or foot is free to move
describe open chain exercise
non-weight bearing, with movement occuring at the elbow or knee joint
if there is weight applied it is applied to the distal portion of the limb
open chain exercise examples
bench press
biceps curl
leg extensions
straight leg raisers
closed chain exercise
where hand or foot is fixed and cannot move. typically weight bearing
examples of closed chain exercises
pushups handstand pushups pull ups squats lunges
What is the relationship between external demand and functional capacity?
the higher the external demand, with the least conditioned leads to injury
lower cross syndrome
tight iliopsoas, rectus femoris, TFL, adductor group, errector spinae, gastrocnemius, soleus
weak abdominals
weak glutes
upper cross syndrome tight muscles
pectoralis major pectoralis minor levator scapulae teres major upper trapezius anterior deltoid subscapularis latissimus dorsi teres major SCM scalene rectus capitis
lower cross syndrome results in?
anterior rotation of pelvis
increased lumbar lordosis
hips in flexion
knees may be hyperextended
