Active Care Exam I Lindholm Palmer

What are upper and lower cross syndromes?

Postural Dysfunctions

What muscles are tight/overactive in Upper Cross Syndrome?

1. Pecs

2. Anterior Deltoid

3. Upper traps

4. Scalenes

What muscles are weak/underactive in Upper Cross Syndrome?

1. Lower Traps

2. Serratus Anterior

3. Longus Colli

4. Longus Capitis

What muscles are tight/overactive in Lower Cross Syndrome?

1. IT band

2. Lateral muscles

3. Psoas

What muscles are weak/underactive in Lower Cross Syndrome?

1. Glute medius/maximus

2. Medial muscles

3. Abs

What joints are prone to mobility restrictions?

Ankle (sagittal)

Hip (multi-planar)

Thoracic

Gleno-humeral (multi-planar)

Upper cervical spine

What joints are prone to stability limitations?

Knee

Lumbar

Scapula

Lower cervical

Is strength primarily aerobic or anaerobic?

Anaerobic

Maximum force that a muscle can exert

Strength

Ability of a muscle to perform repeated contractions against less-than-maximal loads

Endurance

Maximum weight that can be lifted at once

1 RM (strength)

What are characteristics of endurance exercise?

1. Type I Fibers

2. Cardiovascular Health

3. Energy State

What are the repetitions and intensity of Strength?

Low Repetitions (3-9)

High Intensity (90% of RM)

What are the repetitions and intensity of Endurance?

High Repetitions (15-20)

Low Intensity (70% of RM)

At what amount of reps does Hypertrophy occur?

6-12

Initial gains are predominantly due to___ factors.

Neural

Neural factors not only help coordinate motor units, but also the synergistic muscles via ___.

irradiation

Antagonistic muscles must relax as the prime mover muscles contract

Reciprocal inhibition

What type of gain takes place during the first 6 weeks of exercise?

Neural

Power

Force x Speed (Force x distance/time)

What major neural factors are involved in increased strength?

1. Motor Units

2. Muscle Spindles

3. GTO

These detect stretch and produce contraction

Muscle Spindles

These detect tension and cause relaxation

GTO

Reciprocal Inhibition is caused by

GTO activation in antagonistic

What two adaptations build strength?

1. Metabolic

2. Structural

Metabolic Adaptations are characterized by?

1. Increased ATP-CP

2. Increased Glycogen

3. Increased mitochondrial density

Structural adaptations are characterized by?

1. Hypertrophy

2. Increased cross-sectional area

3. Increase size and quality of myofibrils

What type of adaptation occurs 3-6 weeks into exercise and occurs before size changes?

Neural adaptation

Timeframe for metabolic adaptations

4-8 weeks

Timeframe for size adaptation

6-8 weeks minimum

Which type of exercise recruits 1 or large muscle area and involves 2 or more primary joints?

Core/Primary Exercise

Core/primary exercises utilize ___ exercises

Compound

These type of exercises recruit smaller muscles and involve only 1 primary joint

Assistance/Secondary Exercise

These exercises emphasize on loading the spine directly and involves muscular stabilization of posture

Structural exercise

This structural exercise is performed quickly or explosively

Power Exercise

In what order should exercises be executed?

1. Power

2. Structural

3. Assistance

Type of training that has minimal rest periods and may improve cardiorespiratory endurance

Circuit Training

Push exercise followed by a pull exercise used to improve recovery time

Push/Pull

Involves 2 exercises that stress 2 opposing muscles

Superset

Involves 2 exercises that stress same muscle group

Compound set

Supersets and compound sets may not be appropriate for what type of athletes?

Unconditioned

Power

Work/Time

Power is attained by performing ___ resistance repetitions at ___ speed.

Heavy; high

___ must be established before power.

Control

What needs to be established before utilizing plyometric exercises?

1. Flexibility

2. Strength

3. Proprioception

What serves as the bridge between therapeutic exercise and functional performance?

Plyometrics

What are the 3 plyometric Phases?

1. Eccentric

2. Amortization

3. Concentric

Phase of plyometrics that prepares/lengthens muscle

Eccentric

Phase of plyometrics that transitions/converts muscle between eccentric and concentric phases

Amortization

Phase of plyometrics that powers/contracts muscle

Concentric

During the amortization phase of plyometrics the ___ duration, the better

Shorter

During the concentric phase of plyometrics, ___ ___ activate the agonist

muscle spindles

What adaptations are made for building endurance?

1. Respiratory System

2. Cardiovascular System

3. Musculoskeletal

4. Aerobic Capacity

5. Conversion of Fiber Types

Respiratory changes decrease the ___ ___ respiratory rate

Sub-maximum

Cardiovascular System changes decrease the heart rate due to what?

Stroke volume

Cardiac Output

heart rate x stroke volume

Increased mitochondrial size and density falls under which type of endurance adaptation?

Muskuloskeletal

Which endurance adaptation involves increased fat utilization and sparing of glycogen?

Aerobic

Which fibers convert during endurance adaptation?

Type IIb to IIa

What is the primary reason of rehab?

Retrain motor control

What are the 3 components of the Hierarchy of Movement?

1. Mobility (Adjusting/stretching)

2. Motor Control (NS recruitment)

3. Functional Patterning (Using movement patterns)

What are examples of the 3 components of the Hierarchy of Movement?

1. Toe Touches (mobility)

2. Hip Hinge (motor control)

3. Dead lifts (functional patterning)

What is the acute increase in ROM attributed to?

Analgesic Response

What is stretch-induced strength loss?

Loss of strength due to stretching prior to an exercise

What are 2 possible causes of stretch-induced strength loss?

1. Mechanical

2. Neural

When is it best to perform static stretching?

After max contraction training is done (post-exercise)

Example of 1st class lever

Cervical extension

Example of 2nd class lever

Calf raises

Example of 3rd class lever

Elbow flexion

Contract-relax stretching uses what type of muscle action?

Concentric

CRAC stretching utilizes what type of muscle action?

Reciprocal Inhibition

Open Chain Movements

involves the distal limb moving freely in space

Closed Chain Movements

anchor the body to the ground or immovable object

Know the sliding filament theory

Okay

Examples of open chain movements

1. Bicep Curl

2. Bench Press

3. Sit up

Examples of closed chain movements

1. Push ups

2. Pull ups

3. Squats

4. Handstands

Frontal Plane Exercises

1. Shoulder raises

2. Side Squat

3. Jumping Jacks

Sagittal Plane Exercises

1. Sit ups

2. Bicep curl

3. Hamstring curl

Horizontal Plane Exercises

1. Pushup

2. Squat

3. Pull up

1st Class Lever setup

Fulcrum between force and resistance (Seesaw or crowbar)

2nd Class Lever setup

Resistance lies between force and fulcrum (wheelbarrow)

3rd Class Lever setup

Force point is between resistance and fulcrum (baseball swing, tongs)

What is the most common lever in the body?

3rd class lever

Sagittal Plane Movements

1. Flexion/extension

2. Forward/backward bending

3. Dorsi/plantar flexion

Horizontal Plane Movements

1. Internal/external rotation

2. Axial rotation

Frontal Plane Movements

1. Ab/adduction

2. Lateral flexion

3. Ulnar/radial deviation

4. Eversion/inversion