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A; POG > Running 101 > Flashcards

Running 101 Flashcards

1
Q

What percent is stance and swing phase for running

A

40% in stance
60% in swing

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2
Q

What happens during stance phase for running

A

IC —> mid stance —> toe off + float phase 1

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3
Q

What happens during swing phase

A

Initial swing —> mid swing —> terminal swing + float phase 2

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4
Q

During IC of running how much knee flexion is there

A

20-30°

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5
Q

During mid stance what is happening at the hip , knee and ankle

A

Hip: 15-5° extension
Knee: 35-50° flexion
Ankle: 20° DF

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6
Q

what is the big thing neede during toe off during running

A

Hip: 5-10° extension

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7
Q

what is the big thing happneing during mid swing during running

A

Knee: 120-130° flexion

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8
Q

During terminal swing of running what is happening at the hip , knee, and ankle

A

Hip: 65° flexion
Knee: 80° flexion
Ankle: 15° DF

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9
Q

During IC of running what is happening to support the hip/knee, control knee flexion , reduce anterior tibial translation , controls foot drop , controls pronation

A
  • Glute max/med isometrically support hip/knee
  • quads eccentrically control knee flexion
  • hamstring reduce
  • anterior TiB eccentrically
  • posterior TiB eccentrically
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10
Q

What is happening at the mid stance for running for
* contraction of hip extension
* support hip and knee
* Control tibia as knee extends
* Controls pronation adn readies to complete rocker motion

A
  • Gluteus Max concentric contraction for hip extension
  • Gluteus Med and Min support hip and knee
  • Hamstrings concentrically control tibia as knee extends
  • Posterior Tib eccentrically controls pronation and readies to complete rocker motion
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11
Q

What is happening during toe off for running

  • what contracts as it gather potential energy for ISW
  • what generate nearly all support
A
  • Iliopsoas eccentrically contracts as it gathers potential energy for initial swing
  • Gastrocnemius and Soleus generate nearly all support,concentrically contract for propulsion
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12
Q

What happens during initial swing during running

A

Iliopsoas potential energy now released as leg “slingshots” forward

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13
Q

During mid swing what contracts for DF

A

Anterior TiB concentrically contract

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14
Q

During terminal swing in running what controls knee extension

A

Hamstrings eccentrically

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15
Q

What is the most common site of injury for runners

A

Knee

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16
Q

There is a decreased risk of OA in what kind of people

A

Recreational runners compared to sedentary and commpetive people

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17
Q

What is the continuum for bone stress injury

A

medial tibial stress syndrome (“shin splints”) —> stress reaction —> stress fracture

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18
Q

What is the cause of bone stress injury in runners

A

Insufficient recovery leads to osteoclast resorption exceeding osteoblast formation

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19
Q

How does a bone stress injury present

A
  • focal tenderness along medial border of tibia
  • soft tissue swelling and redness
  • pain with activity —> pain with ADLs
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20
Q

What are the special test for a bone stress injury

A
  • fulcrum test
  • tuning fork sign
  • bump test
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21
Q

What are factors to address with a bone stress injury

A
  • activity modification
  • RED-s
  • gait analysis
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22
Q

What is RED-S

A

Relative energy deficiency in sports

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23
Q

What is the most common running related MSK injury in the knee

A

Patellofemoral pain syndrome

24
Q

What is the PFPS cluster

A
  • pain with resisted knee extension
  • pain with squatting
  • pain with kneeling
25
How does **PFPS present**
* TTP medial and lateral patella facets * retropatellar creptitus * pain with prolonged sitting
26
If you want a **decrease heel strike** what would u want to do
Decreased stride length and increase cadence
27
What kind of relationship does **stride length** and **cadence** have
Inverse ## Footnote so if u increased cadence u decreased stride length
28
If there is a **non rearfoot strike** what **decreases** and **increased**
* **decerased** average and peak vertical loading rate * **decreased** knee flexion ROM * **decreased** patellofemoral joint stress * **increase** peak internal ankle PF moment
29
Where is the **proximal** and **distal** attachment of the **iliotibial band syndrome**
Prox: attach to TFL and glute max anchoring to the iliac crest Distal: goes over lateral femoral epicondyle and attaches to Gerdys tubercle
30
T/F: some people elbow that the ITBS is from compression against a layer of highly innervated fat that intervenes between the ITB and the epicondyle
True
31
Does foam rolling help with ITB syndrome
Temporary pain relief but does not address the cause
32
What are the 5 types of gait deviations in a runner
* overstrider * collapser * weaver * bouncer * glute amnesiac
33
What are the **characteristics** of an **over strider**
* Strike far from COM * Ankle DF and knee FLX at initial contact * Tibial inclination
34
What are the **characteristics** of a **collapser**
* Hip ADD * Knee flexion at mid-stance * Contralateral pelvic drop
35
What are the **characteristics** of a **weaver**
* cross over at IC * shoe wear on the lateral side
36
What are the **characteristics** of a **bouncer**
* vertical oscillation * Pony tail * noise
37
What are the **characteristics** of a **glute amnesiac**
* trunk lean * decreased hip extension
38
Wat should u address with a **over strider**
* increase cadence * use metronome * verbal cueing
39
What **ther ex** can u do for w **over strider**
Running wall drill Dynamic drills
40
What to address wiht a **collapser**
Strengthening of the hip , pelvic , core stability
41
What are ther ex examples of things to do with a **collapser**
* SL bridge with rotation * SL RDL * lateral step down * crossover step up
42
What do u want to address with a **weaver**
* increase cadence —> decreased time available to cross over * add visual cue
43
What do u want to address wiht a **bouncer**
* increase cadence to decreased time to bounce * add metronome * verbal cutting
44
What is there to address with **glute amnesiac** runner
Ther ex with glute activation and hip and core stability
45
If someone has a **neutral (supinated) foot** what are 2 footwear’s that is recommended
Cushion Minimalist
46
What shoe has a **rigid feet, heel strike landing**
Cushion
47
What footwear is **stability** for
Normal to low arch , mild to moderate pronation
48
What is **motion control** footwear for
Low arch to flat foot , heavy pronation
49
What is a **rigid orthotic** designed for , commonly made of and made from
* Designed for motion control * Commonly made of plastic or carbon fiber * Made from mold of individual’s foot
50
What is a **semi rigid** designed for and what is it made up of
* Designed for balance, walking, and participating in sports * Made up of layers of soft material, reinforced with more rigid materials
51
What is a **soft orthotic** used for
* absorb shock * increase balcne * take pressure off uncomfortable or sore spots
52
What does strtching do
* decreased excitability or reactivity of a mm * reduce the ability of mm to generate force
53
What does **static stretching diminishes**
musculothendious stiffness and elastic energy potential
54
How many **session** should they do **strength traiing**
2-3 session per week
55
How long should u wait for **recovery following high intensity** **running** prior to **strength training**
3 hours
56
What are 2 types of strength training
Resistance training Plyometric
57

A; POG (10 decks)

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