Strength and conditioning Quiz 1

Anatomical planes of motion

sagittal, frontal, transverse

sagittal Plane

• Divides the body vertically down the middle into right and left halves

  • flexion and extension movements

    • Movement is around the mediolateral axis (frontal)

Frontal plane

• divides the body laterally from side to side into front and back halves

• abduction and adduction movements

• movement is around the anteroposterior axis

transverse/horizontal plane

• divides the body horizontally into upper and lower halves

• rotational movements (e.g. pronation and supination; internal/external rotation)

  • movement is around the longitudinal axis

anterior

front view, at or near the front of the body

posterior

back view, at or near the back of the body

midline

right down the middle, imaginary vertical line that divides the body equally right down the middle

lateral

side view, farther from midline

Medial

nearer to midline, side view

superior

toward the head/upper part of a structure (bird’s eye view, looking down)

Inferior

away from the head/lower part of a structure (bottom view looking up)

Superficial

close to the surface of the body

Axial

Includes, head, neck, and trunk

proximal

nearer to the origination of a structure

distal

farther from the orgination of a structure

dorsal

of, on, or relating to the upper side or back

contralater

on the opposite side

ipsilateral

on the same side

lateral

farther from midline

prone

lying face down on the stomach

coronal

on top or top of the head

cervical

neck

thoracid

relating to thorax oe middle to upper back

lumbar

lower back

visceral

the overing of an internal organ

supine

lying on the back

mobility fundamentals

• soft tissue massage

• stretch

• strengthen

mechanical advantage

moment arm/resistance arm

when this ratio is 1 or greater, mechanical advantage exists; whenever force arm is equal to or longer than the resistance arm there is a mechanical advantage

resistance arm

perpendicular distance of the lever that is between the load and the axis of rotation

force arm

perpendicular distance from the force’s line of action to the axis of rotation

Identify exercises with mechanical advantage

horizontal row for back

chest flies for chest

incline curls for the biceps

seated cable rows

exercises with mechanical disadvantage

preacher curls on the biceps

bench press on the chest

running with a flat foot pushing on the ground

lat pulldowns

parts of the spine

1. cervical- upper back, greatest ROM

2. lumbar- lower back, bears the weight of body

3. middle back, limited rom protects organs

abduction

lateral movement away from the midline of the trunk in the front plane

ex.) raising the arms or legs to the side

Adduction

Movement medially toward the midline of the trunk in the frontal plane (add to the body)

Ex.) Lowering thr arm back to the anatomical position

Flexion

Bending movement that results in a decrease of the angle in a joint by bringing bones together usually in the sagittal plane

ex.)) at the elbow joint, moving hand to the shoulder

extension

straightening movement that results in an increase of the angle in a joint by bones moving APART usually in the sagittal plane

ex.) at the elbow joint, moving hand away from the shoulder

Circumduction

circular movement of a limb in an arc; a combination of flexion, extension, abduction, and adduction

External rotation

rotary movement around the longitudinal axis of a bone away from the midline of the body

Internal rotation

Rotary movement around the longitudinal axis of a bone toward the midline of the body

Phasic vs. tonic muscles

Tonic muscles are prone to hyperactivity, stretch

phasic muscles are extensors and prone to inhibition, strengthen

Phasic muscles- experience mechanical advantage and bend toward origin

1. Quads- knee extension

2. triceps- elbow extension

3. erector spinae- spinal flexion

4. deltoids- extension and abduction

   1. glutes- hip extension

tonic muscles- never bend toward origin

1. biceps- elbow flexion

2. pectoralis major- anterior shoulder flexion

3. latissimus dorsi- lateral humeral flexion

4. hip flexors- anterior hip flexion

What muscles need to be strengthened

all major muscle groups should be strengthened to maintain muscle balance

muscle balance

all major muscle groups should be equally balanced and trained in order to improve strength and reduce risk for injury

muscle contractions

1. rectus- straight

2. oblique- diagonal

3. transverse- across

Force velocity curve

max strength produces max force

max speed produces max velocity

exercises most force to less force in order (less velocity to more velocity)

1. isometric pull

2. heavy squats

3. pulls and partial Olympic lifts

4. plyometrics

5. med ball throws

6. acceleration

how does force velocity relate hypertrophy

slower, more forceful movements results in more mechanical tension resulting in hypertrophy, isometrics result in most muscle growth

Force velocity curve: What loading approach is necessary to grow muscle

moderate loads ranging from 8-12 reps of 60-80 percent strength

What are the metabolic pathways

1. ATP-PCr

2. glycolytic pathway

3. oxidative

explain the ATP-pcr pathway

provides short term energy, high intensity exercise

active all start of all exercise

explain the glycolytic pathway

breakdown of carbs

results in lactic acid formation in absence of sufficient oxygen

Explain the oxidative pathways

primary source of atp at rest and low intensity activities

carbs and fats are main substrates

newton’s first law

Everything continues in its rest, or of uniform motion in a straight line, unless it is compelled to change that state by forces impressed upon it

bigger stronger player wins

*strength is king

newton’s second law

The change of motion of an object is proportional to the force impressed; and is made in the direction of the straight line in which force is impressed

acceleration is proportional to the net external force

someone physically stronger will improve performance

the more force someone can produce, the better the ability to accelerate is the result

newton’s third law

If an object A exerts a force on object B, then object B must exert a force of equal magnitude and direction on object A.

• For every action, there is an equal and opposite reaction

for every action there is an equal and opposite reaction

movements of the hands

pronation- internally rotation of radius

supination- external rotation of the radius

movements of the feet

eversion- turning the sole of foot outward in frontal plane

inversion- turning the sole of foot inward in the frontal plane

plantar flexion- extension of ankle with the toes moving away from the body in sagittal plane

dorsiflexion- flexion of ankle with toes or top of foot moving towards the anterior tibia bone in sagittal plane

What are the movements, muscle stabilizers of the scapula

Movements: elevation, depression, protraction, retraction, rotation upward, rotation downward

Stabilizers: serratus anterior, rhomboid major and minor, levator scapulae, and trapezius

Elevation of scapula

superior movement of the shoulder girdle in the frontal plane

eg.) shrugging the shoulders

depression of the scapula

inferior movement in the frontal plane

eg.) such as returning to normal position after shoulder shrug

Protraction of the scapula

(abduction of the scapula)

forward movement of the girdle in the horizontal plane from the spine

Retraction of the scapula

(adduction of the scapula)

Backward movement of the girdle in the horizontal plane from the spine

Rotation upward of the scapula

backward movement of the girdle in the frontal plane with the inferior angle of the scapula moving laterally and upward

Rotation downward of the scapula

Rotary movement of the scapula in the front plane with the inferior angle of the scapula moving medially and downward. occurs primarily in the return from upward rotation

*return to anatomical position

Serratus anterior

Stabilizer of the scapula located from the first eight ribs , running posteriorly along lateral side of the thorax

Action: protracts at the scapula (pulls it forward)

Trapezius

Large flat triangular muscle covering the posterior aspect of the neck and the superior half of the back

Located at the base of the skull to T-12, inserts into the lateral part of the clavicle and along the scapula

Action: Lifts scapula and shoulder towards the ears, raises arms overhead, lower segment depresses scapula causing upward rotation of scapula

Rhomboids (major and minor)

lie deep to traps to form parallel bands that pass inferolaterally from vertebrae to medial border of scapula

MAJOR is thin and flat, twice as wide as minor T2-T5

MINOR is thicker than major and is superior to major C7&T1

Action: retract, elevate and rotate the scapula, protract medial border of the scapula, keeping it in position at the posterior thoracic wall

levator scapulae

Located on the posterior tubercle of tranverse process of the cervical spine(side of cervical vertebrae)

inserts on the vertebral margin o the scapula between top and lower neck

action: elevates the scapula and tilts the glenoid cavity inferiorly by rotating scapula downward

Movement assessments

Functional movement screen (FMS), Selective functional movement assessment (SFMA), DARI

• check for asymmetries

• identify compensations

• recognize loss of balance

Purpose of movement assessments

assess an athlete to improve movement, flexibility and mobility and avoid injury

most flexibility/mobility issues are related to high neural tension/tone and weakness NOT a shortened muscle

Mobiity

the joint’s ability to travel without any kind of constraint or pain, targeting the full ROM

Flexibility

a muscle’s ability to lengthens, can also refer to the capacity of a connective tissue to elongate temporarily

identify types (e.g. fms vs. Dari)

DARI

DARI

Tests shoulder abduction, anterior coronal deviation max, elbow flexion during abduction max, shoulder horizontal abduction, shoulder internal/external rotation

Wall test

Static alignment

checks for anterior pelvic tilt, poor posture, lack of joint mobility, pain

single leg raise

laying flat on back, single leg raise

checks for tight hamstrings, tight hip flexors

single leg squat

hands on waist, feet straight ahead

ankle, knee and hip should be in a neutral position

Dysfunctions include:

uneven hips transverse movements (hips/chest going back or forward), knees going inward/outward (knee valgus)

Shoulder mobility test

checks for chest tightness and lack of shoulder joint flexibility/mobility

Side lunge

knee should stay forward, foot should stay on the ground

Knee SHOULD NOT stray outside (varus) foot should not come up off the ground

Overhead squat

Feet should be shoulder width apart and pointed straight ahead, arms overhead with elbows fully extended

*five reps each side

Chest should not come forward, back should not round, arms should not come forward, ankles should not go inward, feet should not lift, body should stay aligned

feet go inward, shows quad weakness

internal tibia torsion

feet outward, hamstring weakness

external tibial torsion

single leg glute bridge: lack full extension

tight hips and poor glute recruitment

single leg glute bridge: low back/excessive low back movement

low back recruitment then posterior chain

glue bridge: excessive movement in the sagittal/frontal plane or others

weak core

glute bridge: pain in sacroiliac joint

trauma

Glute bridge: cramp in hamstring

poor glute recruitment, focus on pointing toes to activate quads and relax hamstrings

Glute bridge: feeling it in quads

quad dominant

Is stretching effective? What is needed?

yes

consistency, warm up