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22 Cards in this Set
- Front
- Back
How do you perform a star excursion balance test |
Create star gride on floor Standing on weak leg Use good leg to reach out and touch all the points |
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Muscle involved in coordination |
1. Stimulate the activity 2. Antagonist inhibited 3. Others stabilize |
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Coordination components |
1. Activity perception 2. Feedback & feedforward 3. Repetition 4. Inhibition |
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Three things to increase to make an activity harder |
1. Speed 2. Force 3. Complexity |
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Amortization phase of plyometrics |
Transition of msucles from eccentric phase to concentric phase Needs to be very SHORT (23ms) |
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Foot position Durning plyometrics |
Should land mid foot and quickly roll to toes to push off |
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Progression of plyometrics |
1. Jumps in place 2. Standing jumps 3. Multiple jumps and hops 4. Bounding 5. Box drills 6 depth jumps |
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RTP criteria |
Full ROM, strength, joint mobility Functional testing objective clinical exam Subjective information (CONFIDENCE!) |
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Basic functional activites |
Squats Forward step up Step downs Lateral step ups |
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Pre stage befo e doing a step exercise |
Be able to fully weight bear in single leg stance |
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Step up step down, which leg leads? |
Injuries steps up first Injuries steps down first (forces quads to control with eccentric contraction) |
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Step down strengthens |
Gluts and quads |
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Lateral step up strengthens |
Quads (isolates!) |
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If clinic flexes trunk when doing a lateral step up what is working? |
Hamstrings rather than quads! |
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When doing lateral step up client feels it more in lateral hip than quads |
Using glut med more |
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Factors that influence PFPS |
1. Weak quads 2. Weak hips and trunk control 3. Tight hamstring |
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Stretch shortening principle |
Theory behind plyometrics Increased muscle elasticity (putting msucles on stretch) combined with the adaptation in the GTO and muscle spindles will help increase power |
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Contraindications for plyometrics |
1. Inflammation 2. Instability 3. Recent postoperative condition |
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7 principles of rehab |
1. Avoid aggravation 2. Timing (start ASAP safely!) 3. Compliance 4. Individualization 5. Specific sequencing 6. intensity (challenging but doable) 7. total person |
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Two main objectives of rehab |
1. Keep the whole person as healthy as possible 2. Rehab the injury itself |
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Order of the rehab components |
1. Flexilbity and ROM 2. Strength and muscle endurance 3. balance 4. Coordination 5. Agility 6. Functional activity |
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4 principles of strengthening exercises |
1. specific exercises 2. No pain 3. Attainable goals 4. progressive overload |