Polestar + MP: Movement Analysis & Teaching

What is the definition of posture?

The position of the body.

What is the definition of alignment?

The position of body parts in relationship to each other.

What is optimal posture?

When the body is aligned in relationship to gravity for optimum function.

What are the three levels of observation an instructor can use to analyze a client's movement patterns, and what do they mean?

Global = observing the whole-body movement pattern. Local = observing a specific body area or region. Integrated planar = observing how multiple body areas work together within a specific plane of movement.

When observing vertical alignment from the side, what key bony landmarks should line up with the plumb line of gravity?

Tip of earlobe, top of shoulder, center of rib cage, high point of iliac crest, midpoint of the lateral side of the knee, and slightly in front of the lateral malleolus of the ankle.

When training clients, what key factors are important to consider when planning an exercise program?

Current fitness level, age, quality of motor control, and learning style.

The 80-20 rule in training applies to what philosophy?

80% of a session is dedicated to refining skills the client has already learned, and 20% to learning new skills.

What describes ideal standing alignment when observing the legs from the side, front, and behind?

From the side: hip, knee, and ankle joint line up over each other. From the front: just inside the ASIS lines up with the center of the patella and the second toe. From behind: center of gluteal fold, center of knee back, and vertical Achilles through heel center.

What is the function of the stretch reflex?

It helps regulate muscle length and protects against overstretching.

What is NOT a purpose of myofascial release techniques?

Improving muscle strength.

What is the active isolated stretching technique?

Contracting the opposing muscle to release the target muscle.

What is the aim of body mapping?

To view and observe bony relationships, joint and structure relationships, important bony landmarks, and anything else that stands out to you.

What are three types of view that you can use for analyzing body mapping?

Front view — horizontal; side view — plumb line; back view — horizontal.

What are the landmarks of side-view plumb-line mapping?

Alignment of the three bony masses — head, rib cage and pelvis; how the pelvis rests on top of the femurs; how the sitting bones relate to the heels; and the line goes through the tip of the earlobe, tip of the shoulder, center of the rib cage, high point of the iliac crest, center of the knee, and just in front of the lateral malleolus.

What is the sagittal plane? Give examples of exercises.

Flexion and extension. Examples: running, cycling, rowing.

What is the frontal or coronal plane? Give examples of exercises.

Lateral flexion, abduction and adduction. Examples: cartwheels and side leg lifts.

What is the transverse plane?

Rotation. Examples: tennis and golf.

What is an example of an exercise that is done in the frontal or coronal plane?

Mermaid.

What is an example of a transverse plane exercise?

Crisscross ab curl.