Corrective Exercise Practice Flashcards

A complete set of vocabulary flashcards covering the stages of corrective exercise and specific postural and movement impairments as described in the lecture notes.

Inhibit

The stage of corrective exercise designed to reduce overactivity or tone in muscles, typically utilizing foam rolling, massage balls, or gentle self-myofascial release (SMR) for $30-60\,\text{sec}$.

Lengthen

The stage of corrective exercise aimed at improving flexibility and mobility through static stretching and mobility work, generally performed for $2 \times 20-30\,\text{sec}$.

Activate

The stage of corrective exercise focused on improving the recruitment of underactive muscles via isolated activation or strengthening, often performed for $2-3 \times 10-15$ repetitions.

Integrate

The stage of corrective exercise where control is applied to functional, compound, or sport-specific movements, usually performed for $2-3 \times 8-12$ repetitions.

Shoulder Elevation

A postural condition where one or both shoulders sit higher than expected, often associated with elevated scapulae and overactivity in the upper trapezius and levator scapulae.

Tennis Elbow

Also known as lateral elbow tendinopathy, it involves pain around the outside of the elbow aggravated by gripping; the extensor carpi radialis brevis is frequently implicated.

Extensor carpi radialis brevis

The specific wrist extensor muscle frequently implicated in lateral elbow tendinopathy (Tennis Elbow).

Excessive Forward Lean

A movement impairment during squatting or lunging where the trunk moves too far forward, potentially caused by limited ankle dorsiflexion or reduced hip mobility.

Low Back Arch

An excessive inward lumbar curve often associated with an anterior pelvic tilt; common overactive muscles include hip flexors and lumbar extensors.

Knee Valgus

A movement impairment where the knee moves excessively inward relative to the foot during squatting or landing, often associated with reduced hip-abductor and external-rotator control.

Knee Varus

A bow-legged alignment where the knees appear positioned outward relative to the hips and feet; may be structural/anatomical or influenced by movement mechanics.

Pes Planus

A condition characterized by a low or flattened medial foot arch and increased pronation, involving the intrinsic foot muscles, tibialis posterior, and tibialis anterior.

Tripod Foot

A coaching cue used for Pes Planus to maintain stability by balancing pressure through the heel, the base of the big toe, and the base of the little toe.

Overhead Squat Assessment

A testing procedure used to observe trunk lean, heels, knees, and hips to identify movement impairments like Excessive Forward Lean.

Wrist Isometrics

An activation exercise utilized for both Tennis Elbow and general wrist pain, often performed for $3 \times 20-30\,\text{sec}$.