KIN 483J: Midterm Exam

steps to take in emergencies

1. immediately dial 911, follow first aid & CPR/AED guidelines

2. make adequate space for individual involved & pathway for first responders

event of a fire alarm

1. immediately make way to muster station, leave belongings

[for us, muster point is playing field south of Gerald McGavin Rugby Pavilion]

2. wait at muster point for further instruction

first/primary part of safety protocols

'first, do no harm'

basic principles of S&C

Adaptation

Reversibility

Specificity

Individuality

Progressive overload/Progression

Recovery

adaptation [basic principles of S&C]

-body's ability to change in response to training stimuli

-maintain load

reversibility [basic principles of S&C]

-any gains in fitness/performance achieved thru training will be lost if training discontinues

-sense of where someone will be post-injury

specificity [basic principles of S&C]

-how much of training carries over to field of play

-(not much), but value in doing baseline strength movements

-functionality

individuality [basic principles of S&C]

-making movements & difficulty specific to the individual

progression/progressive overload [basic principles of S&C]

-must gradually increase difficulty of workouts over time to continue seeing improvements

recovery [basic principles of S&C]

-de-escalation of volume frequency & load

-bilateral transfer [cross-educational transfer]

-> brain craves balance across body, so training unilaterally can result in strength gains in opposite side

joint-by-joint approach

Torque = Force x Moment Arm in S&C terms

Contractile Force = Load Force x Moment Arm

contractile force

the F produced by the contracting of skeletal muscle (aka. the overcoming F)

load force

the F produced by the applied load (eg. 20 lb weight, body weight)

moment arm

the distance b/t load F & axis of rotation (eg. forearm length during bicep curl)

general principle of the squat

-lower body movement requiring higher degrees of hip, knee, & ankle flexion

-typically starts w eccentric phase then almost simultaneous ext of hips/knees/ankles

fears with squatting

-knee pain

-back pain

-not getting back up

#1 spotter with squats

the safeties

-set to just below the lowest depth achieved

old school squat depth goal

hip crease reaching below knee level

squat warmup considerations

-raise body temp

-ROM

-hip, shoulder, ankle mobility

-knee

-t-spine

-core

rationale for back squat

increase squatting load

rationale for front squat

practice for clean catch position

squat lateralization for unilateral strength emphasis

split squats

rationale for lunges

balance & mobility improvements [good for older populations]

rationale for goblet squat

learning squat pattern

squat lateralization for injured upper body

belt squat/pit shark

squat lateralization if b/t leg strength discrepancies

single leg squats

squat lateralization for increased ROM unilateral training

step up/down

squat lateralization for injured wrist/hand/fingers

zercher squat/safety bar squat

squat lateralization for a load below body weight

TRX/band-assisted squat

butt wink in novice squatter

if not passable:

-may be motor control issue

-figure out root cause

-may be lack of ROM

-glutes may not be strong enough

-sequence of firing off

-insertion/origin diffs

cue + manipulation for heels coming up during squat

cue: "sit back into heels"

manipulation: rise board/heel lift

cue + manipulation for arch collapse/foot pronation during squat

cue: "grip the ground w your toes"

manipulation: ankle mobility exercises during rest

cue + manipulation for knee valgus during squat

cue: "push knees out" "pull ground apart"

manipulation: band pulling into valgus (around legs/knees)

cue + manipulation for lateral hip shift during squat

cue: "sink into your other hip more"

manipulation: can reduce depth/band pulling to same side

cue + manipulation for hip rotation during squat

cue: "screw feet into ground"

manipulation: band torquing in same direction of rotation

cue + manipulation for elbows dropping during front squat

cue: "keep elbows high" "elbows to ceiling"

manipulation: t-spine/shoulder mobility drill -> or can change grip/use straps

manipulation if unable to hold grip during front squat

assess shoulder flexion mobility

manipulation: t-spine/shoulder mobility drill -> or can change grip/use straps

cue + manipulation if t-spine flexion at any point during front squat

cue: "stay tall" "hold breath through sticking pt"

manipulation: shoulder flexion/t-spine mobility drill during rest

also assess ability to brace

action plan for acute injury (3)

remove swelling -> increase ROM -> strengthen

(same for chronic injuries)

general warmup considerations

RAMP

R = Raise

A = Activate

M = Mobilize

P = Potentiate

raise [warmup]

elevate HR (task-specific)

-hops, calisthenics

activate [warmup]

foundational movements

-crawling, rolling, gen strength/stability

mobilize [warmup]

dynamic flexibility

-work joints thru ROM

potentiate [warmup]

prep for/simulate specific sport demands

- jump, throw, hit, get 'switched on'

pain score marker to modify program

if greater than 3 pain

(if under or = 3, continue under trainer supervision as long as score does not increase w activity)

SOAP notes

subjective: client-reported info

objective: practitioner's measurable observations, test/assessment results

assessment: explanation of current situation leading to decision of training/treatment

plan: outlines quantifiable goal, alongside plan to achieve goal

hinge general principle

lower body movement req higher degrees hip flexion/ext that primarily works hip extensors & spinal erectors

-minimal knee/ankle motion

how a hinge differs from squat

hinge has:

-less ankle dorsiflexion

-greater knee ROM

fears w hinge

back pain

5 steps of hinge

1. feet hip-width apart, toes forward/ext rotated slightly

2. soft bend in knees

3. place hands on front of thighs

4. w/o bending knees anymore, push hips back & bend forward [keeping hands along legs]

5. once palms reach below patellas -> push hips forward & return to standing

5 steps of deadlift

1. stance: feet hip width apart, bar 1-1.5 in away from shins

2. grip: bend & grab bar- hands just outside thighs

3. shins to bar: W/O MOVING BAR, push shins forward until make contact w bar

4. chest up: squeeze shoulder blades together

5. pull: inhale & pull bar off ground, keep against legs

[6. eccentric: push hips back to start hinge; once bar is just below patella, push knees forward]

cue + manipulation for arch collapse/foot pronation during dl/hinge

cue: "grip ground with toes" "screw yourself into floor"

manipulation: assess start position + ankle mobility exercise during rest

cue + manipulation for no motion in knees during dl/hinge

cue: "push knees forward" -> once bar passess patella

manipulation: teach 5-step dl setup

cue + manipulation for lateral hip shift during dl/hinge

cue: "sink into other hip more"

manipulation: band pulling in direction of same hip

cue + manipulation for t-spine flexion during dl/hinge

cue: "chest up" "squeeze shoulder blades together"

manipulation: assess brace, drop weight, reset each rep

cue + manipulation for immediate loss of position/jerky pull @ start of dl/hinge

cue: "pull yourself into bar" "take slack out"

manipulation: ramping pull/isometric @ bottom position

rationale for conventional dl

easy to teach before/after RDL

rationale for trap bar dl lateralization

have bar in line w center of mass

(no forward translation of COM - stay w/i bar, rather than bar moving around you)

rationale for RDL

maintain tension in long hamstring length

dl lateralization for if individual has longer femurs

sumo dl

(conventional dl may put them in compromised position/angle)

(external foot rotation -> acts as if shortening femurs)

rationale for kickstand dl/rdl

for unilateral training that does not sacrifice balance

(both feet are planted)

dl/rdl lateralization for if individual has longer arms

snatch grip dl/rdl

dl lateralization for unilateral training w balance/hip control aspect

SL rdl

(helpful when balance is the limiting factor, vs. load)

dl lateralization for isolation of hamstring/glute/erectors

back extension

dl lateralization for large erector emphasis

goodmornings

(also does not req bar gripping)

rationale for hip thrust/bridge as dl lateralization

heavily loads glutes/hamstrings while minimally loading low back/erectors

muscle used in a lift

any muscle that activates to contribute to completion of a specific movement

respiratory muscle

any muscle that helps contribute to respiration -> pulling air in & pushing it out

(majority of resp muscles are polymodal)

valsalva maneuvers

a forced expired breath against a closed glottis -> contractions of the expiratory accessory muscles

result of valsalva maneuver

air pressure in lungs increases & exerts force against ant surface of vertebral column -> increases stability

boyle's law

for a given mass at constant temp, the pressure x volume is constant

(more pressure = more stability; creating more pressure to support lumbar spine)

general principles of the clean

explosive & coordinated triple extension: hips, knees, ankles

with central nervous system integration ending in a front rack position

fears with cleaning

-catching

-bailing

-coordination in general

general start position for hang clean

-head: eyes forward

-t-spine: stacked ribcage over pelvis, neutral spine

-grip: just outside thighs

-feet: weight thru midfoot

-stance: feet approx hip width apart

[start position is roughly same as top of RDL]

rationale for RDL to shrug as clean lateralization

learning to transfer horizontal hip drive into vertical motion

rationale for low pull as clean lateralization

practicing sequence of hip extension -> into triple extension, w shrug

rationale for high pull as clean lateralization

practicing sequence of elbow to ceiling, keeping bar tight to body, & moving vertically

rationale for muscle clean as clean lateralization

practicing the catch, by isolating upper bod motion of elbows coming thru under bar

clean lateralization for if can't catch due to wrist extension pain

BB low/high pull

clean lateralization that is a good teaching tool

muscle clean

clean lateralization for when there are many athletes & few coaches

trap bar high/low pull

clean lateralization for loading the landing

trap bar jump squat

clean lateralization that doesn't req bar/plates

kb swings

clean lateralization if can't apply any pressure to R hand (incl. fingers/wrist)

SA kb swing/snatch

clean lateralization for first lift post-concussion

more of hang clean (slower) vs. power clean but would be best to avoid any hingeing due to head movement

warmup considerations for cleans

-ankles, hips

-jumping & landing: triple ext

-depth jumps: toward rapid hip movement sequencing

-strength around trunk

-warmup sets

cue for if feet travelling forward/backward during clean

"sit into hinge" "bum back"

have athlete assess where they are before/after

cue for if hips not reaching full ext during clean

"jump during pull"

cue for if elbows not up during catch of clean

"elbows to ceiling" "shoot elbows through"

cue for if torso overextending/bb path is off during clean

"pull shirt up" "keep bar close" "head to ceiling"

order of program design (from hockey needs analysis)

broad goals -> specific adaptations -> appropriate methods -> exercise selection

is there any exercise that is sport-specific?

no

(ex. lateral lunge -> might increase strength in right areas but does not replicate stride mechanics of ice hockey)

exercise technique

the sum of function of individual joints

[front squat: ankles + knees + hips + t-spine + shoulders + wrists]

movement assessment

focusing on an individual joint

purpose of movement assessment [2]

1. inform improper exercise technique

2. inform how to modify due to injury/pain

anatomic aspects to movement assessment [2]

1. what are the motions of each joint?

2. what muscles are involved in performing AND limiting these motions?