ISSA Rough Overview

Behavior change and psychology; movement systems and anatomy; biomechanics and movement; supporting systems

Pre-Contemplation

Client does not believe change is needed; may feel powerless due to past failures

Contemplation

Client sees benefits but still perceives barriers; ambivalent

Preparation

Client intends to act soon; begins small steps like buying equipment or joining a gym

Action

Behavior has begun (<6 months); environment is structured to support change

Maintenance

Behavior sustained (>6 months); confidence and autonomy increase

Conciousness-Raising

Increasing awareness of unhealthy behaviors and consequences

Dramatic Relief

Emotional reactions that motivate change (fear, hope, concern)

Self-Reevaluation

Seeing oneself as capable of change; forming a new identity

Environmental Reevaluation

Recognizing how behavior affects others

Social Liberation

Commitment to change; belief in ability to succeed

Self-Liberation

Commitment to change; belief in ability to succeed

Helping Relationships

Support systems that encourage change

Counter conditioning

Replacing unhealthy behaviors with healthy alternatives

Reinforcement Management

Using rewards and feedback to reinforce progress

Stimulus Control

Restructuring environment to reduce triggers and promote healthy cues

Intrinsic Motivation

Driven by enjoyment, satisfaction, and personal meaning

Extrinsic Motivation

Driven by external rewards like praise or money

Autonomy

Need to feel in control of choices and goals

Competence

Need to feel capable and effective

Relatedness

Need to feel connected and supported by others

Open-Ended Questions

“what” and “how” questions that encourage reflection

Affirmations

Highlighting strengths and weaknesses and successes to build confidence

Reflective Listening

Echoing meaning and emotion to show understanding

Summarizing

Pulling together key points to reinforce clarity and direction

Change Talk

Client statements expressing desire, ability, or reasons to change

Outcome Goal

Focuses on the end result such as lose 20 lbs

Process Goal

Focuses on actions such as training four times per week

SMART Goals

Specific, measurable, achievable, relevant, and time bound

Feedback

Reinforces competence and guides improvement

Self-Efficacy

Belief in ability to perform a behavior successfully

Atoms → Organisms

Hierarchical structure from smallest chemical units to full human systems

Central Nervous System

Brain and the spinal cord; processes information and coordinates responses

Peripheral Nervous System

Nerves outside the CNS; includes the somatic (voluntary) and autonomic (involuntary) systems

Somatic System

Controls voluntary movement

Autonomic System

Controls involuntary functions such as heart rate and digestion

Sympathetic System

Fight or flight activation

Parasympathetic System

Rest and digest and recovery

Smooth Muscle

Involuntary, non-striated; lines organs

Cardiac Muscle

Involuntary, striated; only in heart

Skeletal Muscle

Voluntary, striated; attaches to bones

Type I Fibers

Slow-twitch, fatigue-resistant, aerobic

Type IIa fibers

Fast-twitch, moderate fatigue resistance

Type IIx Fibers

Fast-twitch, powerful, fatigues quickly

Axial Skeleton

Skull, spine, and rib cage. Contains 80 bones

Appendicular Skeleton

Limbs and the girdle. Contains 126 bones

Long Bones

Support weight and movement such as the femur and humerus

Short Bones

Bones focusing mainly on stability and small movements such as the carpals and the tarsals

Flat Bones

Bones that provide protection and muscle attachment such as the sternum and the scapula

Irregular Bones

Bones that are complex shapes such as vertebrae

Sesamoid Bones

Bones that are embedded in tendons such as the patella

Tendon

Connects muscle to bone; transmits force

Ligament

Connects bone to bone; stabilizes joints

Joint

Articulation where movement occurs

Ball-and-Socket Joint

Joints meant for multi-directional movement such as the hip and shoulder

Hinge Joint

joints focusing only on flexion or extension such as the elbow and knee

Pivot Joint

Joints focusing on rotation such as the atlas or axis

Saddle Joint

Joints focusing on versatile movement such as the thumb

Ellipsoid Joint

Joints focusing on flexion, extension, and deviation such as the wrist

Gliding Joint

Joints focusing on sliding motions such as the carpals

Muscles of the Rotator Cuff

Supraspinatus, infraspinatus, teres minor, and subscapularis

Sagittal Plane

Divides body into left and right; movements include flexion, extension, squats, and lunges

Frontal Plane

Divides body from front to back; movements include abduction, adduction, and lateral raises

Transverse Plane

Divides the body into top and bottom; movements include twists and cable rotations

Abduction

Movement away from the midline

Adduction

Movement toward the midline

Flexion

Decreasing of a joint angle

Extension

Increasing of a joint angle

Hyperextension

Extending beyond anatomical neutral

External Rotation

Rotating away from the midline

Internal Rotation

Rotating toward the midline

Circumduction

Circular movement combining multiple planes

Inversion

Sole of foot moves inward

Eversion

Sole of foot moves outward

Plantarflexion

Pointing toes downward

Dorsiflexion

Lifting toes upward

Protraction

Scapula moves forward

Retraction

Scapula moves backward

Elevation

Raising a body part upward

Depression

Lowering a body part downward

Agonist

Primary mover producing the action

Antagonist

Opposes agonist and stabilizes the movement

Synergist

Assists the agonist during a movement

Stabilizer

Maintains posture and joint integrity during movement

First Class Lever

Fulcrum between effort and the load such as the neck during extension

Second Class Lever

The load is between the fulcrum and the effort such as a calf raise

Third Class Lever

Effort between the fulcrum and load such as a bicep curl

Balance

maintaining center of gravity over base of support

Equilibrium

Opposing forces are equal

Stability

Resistance to change in body position

Center of Gravity

Point where mass is concentrated; affects movement efficiency

Newton’s First Law

Inertia, objects resist changes in motion

Newton’s Second Law

Acceleration proportional to force, and inversely to mass

Newton’s Third Law

Every action has an equal and opposite reaction

Horizontal Abduction

moving arm away from the midline in the transverse plane

Horizontal Adduction

Moving arm toward the midline in the transverse plane

Deltoids

Responsible for shoulder abduction, flexion, and extension. Has anterior, posterior, and lateral heads.

Trapezius

Responsible for Elevation, retraction, and depression of the scapula

Gastrocnemius

Responsible for plantar flexion and crosses both the ankle and the knee

Rectus Femoris

Responsible for hip flexion and knee extension. Is the only quad muscle that crosses the hip.

Anconeus

Responsible for assisting elbow extension