Balanced Body Movement Principles

What are the 3 levels of observation an instructor can use to analyze a client’s movement patterns

1. Global

2. Integrated Planar

3. Local

When observing vertical alignment from the side, what key bony landmarks do you want to line up with the plumb line of gravity

1. Tip of earlobe

2. Top of shoulder

3. Center of ribcage

4. High point of the iliac crest

5. Mid-point of the lateral side of the knee

6. Slightly in front of the lateral malleolus of the ankle

What muscle imbalances are usually associated with thoacic kyphosis

Thoracic extensors and scapular stabilizers are weak or long, anterior chest muscles are tight or short

When training clients, what 4 key factors are important to consider when planning your exercise program

1. current fitness level

2. age

3. quality of motor control

4. learning style

The 80/20 rule applies to what philosphy

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

What are the 4 elements of Trunk Integration

1. Breathing

2. Inner Unit

3. Outer Unit

4. Spinal Mobility

On an inhale, the diaphragm _____, and the dome moves _______

contracts, downward

Inhaling generally helps to facilitate what spinal movement

extension

The inner unit (or core) includes what 4 muscles

1. Pelvic Floor

2. Transverse Abdominis

3. Multifidi

4. Diaphragm

List 2 foundational exercises that bring awareness to breath in relationship to the transverse abdominis

1. Fingertip abdominals

2. All fours abdominals

In a normal healthy body, the inner unit of the core fires in what 3 instances

1. Reflexively in reaction to postural changes and load being placed on the spine

2. Consciously when needed for support

3. To propel the body forward

List 3 supine exercises that teach lumbopelvic stability

1. Marching

2. Toe Taps

3. Dead Bug

Name an exercise that is a good way for teaching lumbopelvic stability in prone

Swimming

Name a supine exercise that strengthens the hamstrings and glutes while training stability in the oblique sling

Bridge Marching

List the 3 primary functions of the spine

1. Force transference

2. Protection of the spinal cord and nerve roots

3. Movement

What is the name of the 1st cervical vertebra

Atlas

The purpose of the Tail Wag and Seated Side Stretch is to facilitate and enhance what spinal movements

Lateral Flexion

Movements of the spine in the Sagittal or “Wheel” plane include

Flexion and extension

What is the nucleus pulposus of the spine

The soft, jelly-like center of the intervertebral disk

When creating lower body training protocols, it is important to train what 3 things

1. Optimum leg alignment

2. Balanced joint range of motion and muscular strength

3. Agility, balance, and coordination

When viewing from the side, what is the ideal standing alignment of the legs

Hip, knee, and ankle joint are lined up over each other

(hip, knee, ankle joint aligned)

When viewing from the front, what is the ideal standing alignment of the legs

Just inside the ASIS of the hip lines up with the center of the patella and roughly with the second toe of the foot

(inside of ASIS, center of patella, second toe aligned)

When viewing from behind, what is the ideal standing alignment of the legs

Center of the gluteal fold, center of the back of the knee, achilles are vertical and center through the heel

(center of gluteal fold, center of back of knee, achilles)

What does foot and ankle work, such as heel raises and jumping, work to do?

Stabilize the ankle, strengthen the ankle, improve balance

Without good range of motion of both sides of a joint, the muscles cannot work correctly. For example, if the hip flexors are too tight, the hamstrings won’t have enough range to work well, and strength gains will be difficult. What is this an example of?

Reciprocal Inhibition

Which of the leg joints is a ball and socket joint

Hip joint

True or False: the Sacroiliac Joint is a fixed joint with no movement

False

True or False: The Sacroiliac Joint is often an area of dysfunction

True

True or False: the Sacroiliac Joint allows for minimal movement

True

True or False: the Sacroiliac Joint is attached to the pelvis via strong ligaments

True

What concept/movement does marching with contralateral arms swings train?

Counter rotation of the torso and pelvis with leg and arm movements

What powerful lower body exercises build balanced strength in the legs and hips

Squats and lunges

In which ways does the glenohumeral joint move?

1. Flexion and extension

2. Abduction and adduction

3. Medial and lateral rotation

What movement does the glenohumeral joint NOT facilitate?

Upward rotation and downward rotation

What does scapulohumeral rhythm refer to?

The movement of the scapula as it relates to the movement of the humerus

When creating an upper body training protocol, it is important to consider what 3 things

1. Glenohumeral stability and endurance

2. Scapular mobility and coordination

3. Scapular stability and dynamic control

Is it necessary to strengthen powerful mover muscles before working glenohumeral stability and endurance

No

Functional movement patterns of the upper body include what 3 motions

1. Pushing

2. Pulling

3. Lifting

Is striding a functional movement patter of the upper body

No

Sternum Drops primarily move the scapulae in what ways?

Protraction and retraction

Upward rotation of the scapulae occur when the arms move in what way

Move overhead

The stretch reflex is responsible for what 2 things

1. Moderating muscle length

2. Protecting against overstretching a joint

Myofascial release techniques are designed to do what 3 thigns

1. Relax muscles

2. Improve blood and lymphatic circulation

3. Decrease “stickiness” between the tissues

Are myofascial release techniques designed to improve muscle strength?

No

What is Active Isolated Stretching technique?

Contracting the opposing muscle to release the target muscle

What 3 things are important for recovery

1. Breath

2. Rest

3. Relaxation

List the 8 functional movement patterns

1. Squats

2. Lunges

3. Hip Hinge

4. Push

5. Pull

6. Lift

7. Rotate

8. Gait