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27 Cards in this Set
- Front
- Back
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What are the 6 questions you should address to determine the effectiveness of any exercise? |
Determine the motion. Determine the direction of resistance. Determine the starting position. Monitor joint position stabilization continually. Monitor the path of motion continually. Determine and monitor the range of motion. |
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What do the trunk muscles consist of? |
Back extensors that bend the trunk backward, lateral flexors that bend it sideways and anterior abdominals that bend it forward. |
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Movement from the extremities originate and emanate from? |
The Core |
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How should a client position themselves for the supine pelvic hold level 1? |
Lying with back arched naturally. Feet portioned as close to buttocks as possible. |
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What percentage of the adult population will experience low back pain? |
80% |
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What is the starting position for the back extension machine? |
Seated in ideal alignment with arms crossed, line up hip joint with axis of machine. |
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What are the mechanical points for the reverse crunch? |
Do not throw the legs, placing arms above head will help with balance, do not move legs passed the point of full abdominal contraction, as this strains the neck. |
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What is considered to be normal ROM in horizontal abduction? |
30-45 degrees |
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Wat is the motion in a seated cable row? Direction of resistance? |
Shoulder extension concentrically. Outward. |
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How can you make the dumbbell pullover a safer exercise? |
Decline bench makes a better shoulder position, alter speed, bend elbows, or apply resistance via a cable crossover. |
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What is the risk/ benefit of the butt blaster machine? |
Risk: body weight plus resistance is resting on one knee, really tough to stabilize spine, room in hip extension beyond neutral= 10-30 degrees, limited range to work flutes. Benefit: minimal gluteus stimulation. |
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What is a Q angle? |
Is formed by the longitudinal axis of the femur and the line of pull of the patellar ligament. |
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An individual's mechanical ability to perform multiple joint movements simultaneously under load is primarily based upon what? |
The length of the levers or segments connecting these joints. |
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When performing a prone leg curl the pivot point of the machine should be lined up with the: |
Axis of rotation of the knee |
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List two machines that train the latissimus dorsi? |
Pull up bar, lat-pulldown machine or a row machine |
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What is a carrying angle? |
The angle formed between the humerus and the forearms |
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What are the prime movers in a squat? |
Quadraceps at the knee and the Gluteus maximus at the hip |
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What muscles are antagonists at the hip in hip extension? |
Hip Flexors |
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What are agonists in a preacher curl? |
Biceps brachii, brachioradialis and brachialis. |
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How much does the intradiscal pressure increase when we are in a seated flexed position? |
30-40% |
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What is the normal range of motion in shoulder flexion? |
160-180 degrees |
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In a seated position, intradiscal pressure increases: |
30-40% |
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What are some of the risks when performing an upright row? |
Excessive internal rotation during abduction. |
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When a multi-joint compound exercise is executed immediately after a single joint exercise, what type of training is this an example of? |
Pre-exhaustion |
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What muscles must be stretched when a client has a protracted shoulder girdle? |
Pectoralis major, pertoralis minor, subscapularis and anterior deltoid. |
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A squat, bench press, barbell curl and a leg press are examples of: |
A closed kinetic chain exercise |
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What are the prime movers in a leg press? |
Vastus lateralis, vastus medialis, vastus intermedius and rectus femoris. |
