test RX quiz

flexibility definition

The ability to move a joint through its complete pain free range of motion

joint flexibility contribution

47%

muscle flexibility contribution

41%

tendons/ligs flexibility contributions

10%

skin flexibility contributions

2%

distensibility

Synovial fluid

-prevents articular cartilage of joints from rubbing against each other

/\ amounts of flexibility = more synovial fluid

muscle viscosity

Force moment per unit of angular velocity

Rate at which out muscle is doing demands

More = improved contractions, allowing for movement through the full ROM to occur

compliance in flexibility

Elongation per unit load

We WANT some compliance ofc, prevents injury

how does aging effect flexibilty

Rate of deterioration increases at age 65+

Impacts upper and lower body 

-rate of degeneration of spine flexibility is the MOST SIGNIFICANT

decline ankle flexibility

has a direct link with risk of falls as a result of diminished balance and functional ability

Increase risk of fractures

87.5% of fractures are a result of falls

Increases risk of premature death by a lot in the next year

reasons to assess

Identify joints with low desirable levels of flexibility

Identify bilateral imbalances in the muscle functioning about a joint

Results in overcompensation, which increases likeness of injury 

purpose of a goiniometer

Small, easily portable, easy to learn to use

Measures are HIGHLY reproducible

Many difference sizes, usable for all different joints

-it can be confusing when you do not know how to read it properly

inclinometer

Used for PT a lot lol

Inclinometer moves with the person who is stretching 

Good for spinal flexion/extension

electrogoniometer

Uses topical attachments to assess the flexibility

Must have the knowledge of where to put attachments

Research settings

procedure for flexibility

1)each individual should warm up w/ aerobic + static stretching

2) goniometer: axis/fulcrum should be placed at center of joint, fixed arm aligns with bony landmark of stationary body part, the movable arm aligns with a body landmark that s going to be moving

!!!Go SLOWLY until patient cannot move w/o discomfort or shifting body

Start in anatomical position

When no more movement can occur, that is what we record

3)record in degrees

4) multiple trials, 3 is recommended

5) use best scores

lumbar flx / ext procedure and expectation

flx= 4 inch increase

ext= 2 inch increase

We place the 0 on the c7 process of spine

Do at least 2 trials, record highest value

balance indications

-maximizes athletics

-prevents sports related injuries

-decrease risk of falling

-improve an individual’s recovery from injury

^why PT and ATs use balance exercises

gold standard balance

balance force plates

Assesses ground reaction force

-VERY EXPENSIVE

Balance error scoring system (BESS)

No shoes, hands on hips, eyes closed

6 assessments

1- romberg stance

2- unipedal, nondominate

3- heal to toe with nondom BEHIND dom

Do this on a medium density foam pad

Repeat the 3 stance position while standing on a medium-density foam pad

Errors are counted, max 10 errors

-hands off hips, opening eyes, GO BACK

Must hold for 5 seconds (total) over the 20 seconds = max of 10 errors

y balance

Need the Y balance apparatus

ONLY do this on people who can do it, if they struggle statically don't do this

Each direction on each foot 3 times

Take the best trial

Summing the 3 best trials per leg

Measure the length of leg (ASIS-> medial malleolus) 

Composite reach distance% = (sum 3 legs / 3x leg length) x 100

what is considered asymmetry

4% difference could be indicative of asymmetry

TUG

Recommended for people who cannot give adequate test for BESS

Canes, walking devices can be used

Start seated

Used with clinical pop, older pop, people with neurological issues

Modifications with length

non responders

0-15% of population can be nonresponders

Genetics, underlying health conditions, age, sex

-some get worse

This is why these programs are INDIVIDUAL

warmup

Adjust body to physiological/biomechanical/bioenergetic demands of a workout

5-15 mins: light = shorter, vigorous = longer

Improves ROM, /\ skeletal muscle BF, reduce risk of injury

Target muscle groups that'll be at work

Dynamic > static stretch

-better enhances performances 

conditioning

1+ component of fitness (based on time and goals)

10-60 mins for gen pop

cooldown

Cool down X enhance recovery

Helps return our bodies back to resting levels

-watch vent rates, BP, HR, 

Active recovery is best bc it increases venous return

Less Cardiovasc issues

CR frequency

Recommended 3 days per week

Easiest to spread that recc to 3-5 days a week

Can only happen once per week if mod-vigerous, but its hard

1-2 days of mod to vig exercise, not meeting the requirement, but it'll still reduce risk of all cause mortality, cardio disease mortality, and cancer mortality

CR intensity

Heartrate max or VO2max

If we can't get the max, we can estimate

HR predicted max: 220-age, what we use, but had the MOST errors

When using an estimate in general, it'll be an over/under estimate

relative intensity very light

%HRR/VO2R = <30

%HR = <57

%VO2max = <37

relative intensity light

%HRR/VO2R = 30-39

%HR = 57-63

%VO2max = 37-45

relative intensity moderate

%HRR/VO2R = 40-59

%HR = 64-76

%VO2max = 46-63

relative intensity vigorous

%HRR/VO2R = 69-89

%HR = 77-95

%VO2max = 64-90

relative intensity near max

%HRR/VO2R = >90

%HR = >96

%VO2max = >91