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KNPE345 > Practical prep > Flashcards

Practical prep Flashcards

1
Q

Deep squat purpose

A

Assesses full body mobility, stability and core control

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2
Q

Deep squat- score 3

A

Torso is parallel w tibia, femur is below hip crease, knees don’t track inside feet, dowel is aligned over feet

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3
Q

Deep squat- score 2

A

Same as three but with heels elevated

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4
Q

Hurdle step purpose

A

Assesses stride mechanics and single leg stability

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5
Q

Set up of hurdle step

A

Elastic at tibial tuberosity

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6
Q

Hurdle step- score 3

A

Hips, knees, ankles aligned
No movement in lumbar spine
Dowel and hurdle remain parallel

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7
Q

Incline lunge purpose

A

Assesses lunging mechanics, overall stability, ankle mobility, hip mobility, quad flexibility

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8
Q

Incline lunge set up

A

Measure tibial tuberosity
Right heel at this length
Ask for consent to palpate

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9
Q

Incline lunge- score 3

A

Dowel contact is maintained and remains vertical
No torso movement
Dowel and feet remain in sagittal plane
Knee touches center of board
Front foot remains in start position

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10
Q

Active straight leg raise (ASLR) purpose

A

Assesses mobility of the hip and flexibility of the hamstrings

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11
Q

ASLR set up

A

Dowel is placed half-way btwn ASIS and joint line of the knee
Back of knees on test kit
ASK to palpate

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12
Q

ASLR- score 3

A

Vertical line from malleolus is btwn mid-thigh and ASIS; non-moving limb remains neutral

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13
Q

ASLR- score 2

A

Vertical line from malleolus is btwn mid-thigh and mid patella; non-moving limb remains neutral

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14
Q

ASLR- score 1

A

Vertical line from malleolus is below mid-patella; non-moving limb remains neutral

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15
Q

Shoulder mobility- purpose

A

Assesses active control and mobility of shoulder

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16
Q

Shoulder mobility set-up

A

Use long dowel to measure length of hand from distal crease of the wrist to the tip of the finger

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17
Q

Shoulder mobility- score 3

A

Fists are within 1 hand length

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18
Q

Shoulder mobility- score 2

A

Fists are within 1.5 hand lengths

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19
Q

Shoulder mobility- score 1

A

Fists are not within 1.5 hand lengths

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20
Q

Trunk stability push-up purpose

A

Assesses core stability and upper body strength

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21
Q

Trunk stability push up female set up

A

Thumbs aligned with chin

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22
Q

Trunk stability push-up- score 3

A

Thumbs remain aligned
Body lifts as one unit w no lag in spine

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23
Q

Trunk stability push-up- score 2

A

Thumbs aligned with clavicle
Body lifts as one unit w no lag in spine

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24
Q

Rotary stability purpose

A

Assesses stability at pelvis, core and shoulder while creating whole body movement

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25
Rotary stability set-up
Feet, knees, and thumbs touching test kit
26
Rotary stability- score 3
Hand and knee leave ground at same time Arm and leg move parallel w the board Finger touch lateral malleolus Arm and leg fully extend
27
Rotary stability- score 2
Hand and knee do not leave ground at same time Arm and leg do not move parallel w the board Finger touch lateral malleolus Arm and leg fully extend
28
Hang power clean purpose
Increase lower body power and increase rate of muscle force development.
29
Hang power clean describe
Bring bar down to knees Triple extension to pull it up, shrug the shoulders Get under the bar and catch while driving elbows through, keep elbows up
30
Hang power clean external cue
Shave your legs on the way down Imagine the bar is attached to a rope and can only move up and down (bar path) Scarecrow arms
31
Forward pogos purpose
Lower body speed and power
32
Forward pogos describe
Explosive tiny hops Pull toes toward ceiling Pump your arms in sync with each jump
33
Forward pogos external cue
The floor is lava
34
Box jump purpose
Lower body power
35
Box jump describe
Swing arms back then up Explosive jump off ground Quite soft landing on the box Jump and land from the same position
36
Box jump external cue
Dont wake up your dog
37
Plyometric push-up purpose
Explosive variation of a regular push-up which focuses on upper body strength, and speed.
38
Plyometric push-up describe
Push up position then bring chest to ground Explosively push off the ground Try to get air, clap if you can
39
Plyometric push-up external cue
Explode off ground
40
Loaded hip drive purpose
Lower body power and sprint potentiation
41
Loaded hip drive describe
Hold on to bar and keep body stable Up on toes Load in to back leg then drive knee to chest while keeping foot under knee Explosively switch legs x2
42
Loaded hip drive external cue
Floor is lava Cups on you shoulder that you cant spill
43
DB goblet squat purpose
Lower body bilateral strength Knee dominant movement
44
DB goblet squat describe
Feet shoulder width apart Flex knees and hips at same time Keep knees in line and maintain neutral spine
45
DB goblet squat external cue
Push away from floor Screw feet in to ground
46
Back squat purpose
Lower body bilateral strength and knee dominant movement Focuses specifically on the quads, hamstrings, and glutes.
47
Back squat set up and safety
Set up J hooks and safeties SPOT
48
Back squat describe
Feet shoulder width apart Step under bar and walk out Brace Flex knees and hips at the same time Keep lats engaged Knees out Neutral spine Put bar back against top of J hook and set it down
49
Back squat external cues
Push away from floor Screw feet in to ground Grip floor with toes Squeeze a piece of paper btwn armpits
50
BB front squat purpose
Lower body bilateral strength with a focus on the quads, and also engages the hamstrings, glutes, and upper body.
51
BB front squat set up
J hooks and safeties SPOT
52
BB front squat describe
Feet shoulder width apart Step under bar, elbows up Brace and engage core Flex knees and hips at same time Knees out Neutral spine
53
BB front squat external cues
Push away from floor Screw feet into ground Point elbows to sky
54
DB goblet reverse lunge purpose
Lower body unilateral strength that targets the quadriceps, hamstrings, glutes, and core muscles and also improves balance, coordination, and stability.
55
DB goblet reverse lunge describe
Feet hip-width apart Step back with 1 foot Flex knees and hips at same time Keep torso upright and braced Keep knees aligned
56
DB goblet reverse lunge external cue
Tripod foot for balance - evenly distribute weight btwn three contact points of foot
57
BB bench press purpose
Upper body strength- horizontal push movement
58
BB bench press set up and safety
J hooks and safeties SPOT- alternating grip Eyes under bar
59
BB bench press describe
5 points of contact (feet, butt, upper back, shoulders, head) Engage lats Bring bar down to chest and back up
60
BB bench press external cues
Bend the bar Push through the floor
61
BB deadlift purpose
Compound exercise that targets the muscles of the legs and back and it is a hip dominant strength exercise.
62
BB deadlift describe
Shins to the bar Feet hip width apart Push hips back while reaching to bar, until you can't go any further then squat down to grab bar Pull slack out of bar Engage lats and pull bar up while maintaining neutral spine and keeping the bar in line
63
BB deadlift external cues
Bend the bar Push in to ground
64
Trap bar RDL purpose
Posterior chain bilateral strength
65
Trap bar RDL describe
Hinge at the hips, lower down while maintaining a neutral spine Just go as far as you can while keeping spine neutral
66
Trap bar RDL external cues
Close car door with your butt
67
Single leg DB RDL purpose
Targets the hamstrings, glutes, lower back, and core muscles while also improving balance and stability.
68
Single leg DB RDL describe
Keep hips square Hinge at hip while sending one leg back Lower weight slowly Toe pointed at ground
69
Single leg DB RDL external cues
Pretend there is a pole from ear to heel Trace a line straight back with your foot
70
Bracing purpose
To keep spine in safe and stable position Maintain proper posture throughout the movement
71
How to brace
1. Squeeze glutes to bring pelvis from anterior tilt to a neutral position 2. Flex core and bring rib cage down 3. Take a deep breath and pretend that the air is going in to your stomach to increase intra-abdominal pressure

KNPE345 (20 decks)

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