Static Stretching - Most common stretching technique
-Extending the targeted muscle group to its max point and holding it for 30 sec or more.
2 Forms:
-Active- Added force is applied by the individual
-Passive- Add
...
Static Stretching - Most common stretching technique
-Extending the targeted muscle group to its max point and holding it for 30 sec or more.
2 Forms:
-Active- Added force is applied by the individual
-Passive- Added force is applied by an external force
Dynamic Stretching - -Continuous movement patterns that mimic the exercise or sport to be performed.
-Purpose is to improve flexibility for a given sport or activity
Ballistic Stretching - -Used for athletic drills
-Repeated bouncing movement to stretch targeted muscle group.
-Triggers stretch reflex and may increase risk for injury
-Safe if done from low to high-velocity and followed by static stretching
Active Isolated Stretching (AIS) - -Held only 2 seconds at a time.
-Several sets with specific # of reps and gradually increase resistance by a few degrees each rep
Myofascial Release - -Uses a foam roller (or something similar)
-Relieves tension and improves flexibility in the FASCIA (system of connective tissues that covers the whole body) and underlying muscle. -Small continuous back-and-forth movements
-Over an area of 2-6 in. for 30-60 sec
-Amount of pressure is determined by client's pain tolerance
Proprioceptive Neuromuscular Facilitation (PNF) - -Use of AUTOGENIC and RECIPROCAL inhibition
-3 forms:
-Hold-Relax
-Contract-Relax
-Hold-Relax with agonist contraction
Hold-Relax PNF - 1) Passive 10-sec pre-stretch
2) Hold and resist applied force, causing isometric contraction in the target muscle group, for 6 secs
3) Relax muscle group and passively stretch; hold for 30 sec to increase ROM
4) Greater stretch in final phase due to AUTOGENIC inhibition
Contract-Relax PNF - 1) Passive 10-sec pre-stretch
2) Trainer applies resistance, counteracting client's force of concentric contraction of target muscle group, w/out completely restricting joint through its ROM.
3)Relax muscle group and passively stretch; hold for 30 sec to increase ROM
4) Greater stretch during final phase due to AUTOGENIC inhibition
Hold-Relax with Agonist Contraction PNF - 1)Relax muscle group and passively stretch.
2) Concentrically contract opposing muscle group (of muscle group that's targeted); hold for 30 sec to increase ROM
3) Greater stretch during final phase due to RECIPROCAL and AUTOGENIC inhibition
Health Risk Appraisal - -A screening that addresses:
-signs and symptoms of disease
-risk factors
-family history
-Info can help ID the presence of CVD, Pulmonary, or other diseases.
PAR-Q - -Brief, self-administered medical questionnaire
-Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise training
ACSM Risk Stratification - -More comprehensive risk-factoring process
-Determined by # of points.
- 1 or less is LOW-RISK
- > or =2 is MEDIUM RISK
- Being symptomatic or having known disease is HIGH RISK
Suggestions for Low-Risk Individuals - -Medical exam or Doctor supervision is not necessary
-
Suggestions for Moderate-Risk Individuals - -Medical exam is not necessary for moderate exercise but is recommended for vigorous exercise.
-No doctor supervision necessary for submaximal test but is recommended for maximal test.
Suggestions for High-Risk Individuals - -Medical exam and doctor supervision is recommended
Moderate-Intensity Exercise - -40-60% of VO2R (VO2 Max - resting VO2) or HRR
-VT1 is recommended upper limit
Kinetic Chain - -Combination of several successively arranged joints making a complex motor unit.
-Either open or closed.
Open Kinetic Chain Movement - -Combination of successively arranged joints that's DISTAL aspect of extremity (end of chain farthest from body) moves freely and is not fixed to an object.
-I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down
Closed Kinetic Chain Movement - -DISTAL segment has external resistance and it restrains movement
-Distal end of extremity is fixed, emphasizing joint compression and stabilizing the joint.
-Considered more functional .
-I.E. Squat, Leg Press, Wall Slides, Lunges, Elliptical Training, Stair Stepper, Versa Climber, Push-ups
The Thomas Test - -Quick/Simple assessment that examines length of muscles involved in hip flexion
-Length helps determine tightness of primary hip flexor muscles (RECTUS FEMORIS, ILLIOPSOAS, ILLIOTIBIAL band)
1) Have client sit on bench/table on their ISCHAL TUBEROSITY (the boney point we normally sit on)
2) Take client back until lying in supine position w/ less than 1/2 the thigh off bench/table. LUMBAR region of back in contact w/ bench
3) Have client bring both knees toward chest and then release 1 leg so it's extended and touches bench
Good Flexibility in the ILLIOPSOAS - Assessment of Thomas Test -
-What it means when client's lower leg touches the surface...?
The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and ILLIOTIBIAL BAND). - Assessment of Thomas Test -
-What it means when client's back of the leg is even slightly off the surface...?
Tight RECTUS FEMORIS (crosses the hip and knee joint) - Assessment of Thomas Test -
-What it means when client's knee is bent 70 degrees or less
The ILLIOTIBIAL BAND is tight - Assessment of Thomas Test -
- What it means when client's leg abducts or is angled outward during the test
False positive of the Thomas Test - ILLIOPSOAS will appear tight when not - If client is pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will be a ...
False negative of the Thomas Test - hip flexors with appear fine when they aren't - If client is not pulling their knee back far enough, is lifting the LUMBAR back off the surface (LORDOSIS), or creating a posterior pelvic tilt, it will be a ...
Don't perform the Thomas Test - Before assessing your client, ask if they have a sore or injured back. If they answer yes ...
Posture - -Biomechanical alignment of individual body parts and orientation of the body
Balance - -Maintaining body's position over it's base of support (BOS) w/in stability limits
Lordosis - -Increased anterior lumbar curve (bottom and belly out)
-Lead to tension on the spine and low-back pain.
(A Big Lord with a Big Belly)
Kyphosis - -Increased posterior thoracic curve (round shoulders like hunchback) --Commonly seen in older adults w/ OSTEOPOROSIS
(Has an "H" in the name, stands for "Hunchback")
Flat Back - -Decreased anterior lumbar curve (normal inward curve of back)
-Head exhibits a forward tilt.
Sway Back - -Decreased anterior lumbar curve
-Increased posterior thoracic curve
-Rounded shoulders, sunken chest, and forward-tilted head.
(Femur and head are farther forward than in kyphosis, and greater posterior deviation)
Scoliosis - -Excessive lateral spinal curvature
-More prevalent in women
-May cause pelvis and shoulders to be slightly uneven
Fatigue Postures - -Caused by stress, pain, injuries, or exhaustion from daily activities
-Results in temporary LORDOSIS or KYPHOSIS
Predicted 1 Repetition Max (RM) Assessment - = (lbs client can lift) x (Coefficient for # of reps completed)
Trial 1 Repetition Max (RM) - = (Weight of 3rd set) / (the % of 1 RM determined)
Actual 1 Repetition Max (RM) Assessment - 1) Client warms up and begins light resistance (50% 1 RM) 10 reps or less and then rest 1 min
2) 2nd set increases weight to 70-75% of 1 RM and decrease # of reps (3-5) and rest 1 min
3) 3rd set 85-90% of 1 RM for 2-3 reps, and rest 2-4 min
Autogenic Inhibition - -GTO is activated by force on muscle tendon
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