WEEK 1: POSTURE/MOVEMENT ASSESSMENT Flashcards
ACSM stretching guidelines
Reps?
x/wk?
hold for ____?
4 or more reps per mm group
2-3 x/week
static: hold for 15-60 seconds
PNF: 6 sec hold, 10-30 second stretch
PNF: hold for ___ seconds, stretch for ___ seconds
6 second contraction, 10-30 second stretch
(repeat 4+ times)
2-3 x/week
static stretches should be held for
15-60 seconds
A short-duration stretch force that is repeatedly but gradually applied, released, then reapplied multiple times.
cyclic/intermittent stretching
Soft tissues are elongated just beyond the point of tissue resistance and then held in the lengthened position with a sustained stretch force over a period of time.
static stretching
*not a lot of change to tissue is what literature says
A rapid, forceful intermittent stretch, high-velocity and high intensity
ballistic stretch
*sports world
______stretching is considered the safest form of stretch and yields the most significant, elastic deformation and long-term, plastic changes in soft tissues.
low load, long duration
ESPECIALLY for people with chronic, fibrotic contractures
Use of _______stretch with orthotics or casts is more effective in people with contractures
low load, long duration
Power of plantar flexors improved in_____stretching but decreased in_____stretching! In study
*static stretching (weak)
cyclic stretching *better
What does the creep and stress relaxation curve tell us?
Theere are big changes in tissue length and decrease in tissue tension at first,
then plateau over time
do tight muscles need stretching?
not always: may be overworked, fatigued or weak.
Look for short mm to improve flexibility
____ is the primary driving force behind flexibility
nervous system!
stretching can desensitize this mechanism
indications for stretching
- adhesions, contractures, scar tissue
- structural deformity limiting ROM
- mm weak/short
- part of total fitness program
- pre-post vigorous exercise
7 contras for stretching!
- bony block
- non union fx
- acute inflamm/infection
- sharp pain
- hematoma/trauma
- hypermobility
- hypomobility provide stability
The movement system impairment approach focuses on…
precision of movement
The human movement system is made of what 6 systems?
- NERVOUS
- MSK + SKELETAL
- INTEG
-Cardiovasc
-pulm
-endocrine
Extent that muscles produce force, raise/lower/control heavy external loads for low reps/short time
mm strength
*pec major
Related to strength and speed of movement
Can represent a single burst of high-intensity activity (lifting a heavy piece of luggage into overhead rack, performing a high jump) or repeated bursts of less intense activity (climbing stairs)
power
*SIT TO STAND
Ability to perform repetitive/sustained activities over a prolonged period of time
endurance
*ROTATOR CUFF
*DEEP GLUTE MM
SAID refers to
specific adaptation to imposed demands
*wolff’s law
Principles of resistance ex
- overload
- specificity
- reversibility (use or lose)
- FITT (freq, intens, time, type)
what type of exercise is good for acute, Sx precautions, mm activation training?
isometrics
ACSM guidelines for strength LOAD
load:
60-70% for beg/int
80-100% 1RM for adv
ACSM guidelines for strength VOLUME and REST
1-3 sets, 8-12 reps for beg/int
2-6 sets, 1-8 reps for adv
REST:
2-3 min, heavier load
1-2 min, light load
