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59 Cards in this Set
- Front
- Back
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Actions of transverse abdominis
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Compression of abdomen
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3 lower ab exercises
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Marching., reverse crunch...pike.....
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Stability system that uses the "drawing in" system
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Local stabilizers
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3 core stabiliby exercises
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Plank.....cobra....bridge
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Action of gluten maximus
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Hip ext and external/lateral rotation
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Action of flute min &max
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Hip ab and medial rotation(internal)
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Where does gluts Max insert
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Guteal tuberosity and IT band
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Origin and insertion of gluts min & max
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O - Posterior ilium
I - greater trochanter |
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active in the concentric part of a squat
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Glute max
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4 quads
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Rectus famoris.
vastus medialis vastus lateralis vastus intermedius |
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how do the quads contribute to the concentric part of a squat
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Through knee extension
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Primary hip flexor
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Iliopsoas
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What muscle makes up the iliopsoas
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Psoas major & iliacus
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Insertion of iliopsoas
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Lesser trochanter
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common insertion of adductor group
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Linea Aspera
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all bones of the axillary skeleton
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Sternum, ribs, head, vertebra, Skull, sacrum, coxyic
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Hamstring muscles
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biceps femoris
semitendinosus semimembranosus |
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what are the 2 heads of hamstrings
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Biceps femoris -long head & short head
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what do all the hamstings do
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knee flex, hip ext
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common orgin for hamstrings
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ischial tuberosity
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What syndrome is caused by synergist dominance over glute max
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lower cross syndrom
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3 prime adductors
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longus, brevis, magnius
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adductor anterior, posterior where are the 2 heads
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anterior - adductor head
posterior - hamstring head |
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what plane of motion does hip adduction take place
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Frontal......... anterior/posterior
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origin of adductor magnius
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pubis anterior
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strongest plantar flex
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Soleus
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Action of gastroc
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plantar flex and assist knee flex
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what is the most used plane of motion in the gym with machines
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Sagittal
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Total bones/ appendicular/axil
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Total - 206
Appendicular - 126 axil - 80 |
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lordosis is where in the body
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inward curve of the lumbar - in vertebra
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What does bilateral and external rotation of the core
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Multifidus
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what stabilizer does bracing stabilization come from
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Local
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What does lateral flexion
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erector spine
internal/External obliques ql |
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What do the hamstings contribrute to a squat
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eccentric knee flex
concentric hip extension |
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proper mechanics while performing a deadlift
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slight bend in knee
feet straight flat back chest up chin up |
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hamstrings from lateral to medial
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bicep femoris
semitendanosis semibranosus |
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In lower cross syndrom what muscle will take over
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Glute max takes over for hamstrings
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What adductor group takes over pronation distortion
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pulls knee medialy
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Actions of adductor magnius
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hip adduction
external/internal rotaion hip flex/extension lateral/med rotation |
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target adductor while performing a squat
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external rotate feet
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4 exercises to target adductors
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hip ad
lateral squat sumo squat sb squeeze |
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Most superior Adductor at the origins
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pectinius
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5 muscles of local stabilizers
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Inernal obliques
Transverse obliques multifidus pelvic floor diaphram |
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deep lateral rotator of the glutes
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piriformis
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how does med/min stabilize the pelvis
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on 1 leg prevents hip from dropping
stabilizes the pelvis while on 1 leg |
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what nerve is affected in piriformis syndrome
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sciatic nerve is affected
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what 2 muscles work together to stabilize the hip and knee
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TFL and glutes
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2 planes of motion for glutes
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frontal and transverse -
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what muscle creates dorsi flexion
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tibialis Anterior
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What is the quad origin on anterior femur
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Vastalis intermdeius
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How many metatarsals on a skeleton
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10
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What are the quads 2 actions
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rectus femoris - hip flex and knee extension
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Action during a barbell bench press
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horazontal of shoulder
scapula protraction elbow extension |
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If a client has all 3 distortions which on do you address 1st
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pronation
lower cross upper cross |
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What is the human movement system made up of
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muscular
nervous skeletal |
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how does hip flex contribute to a squate
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eccentric phase of squat
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if the patella is tracking medialy what need to be addressed
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quads, hip flexors
lateralis needs to be strangthened through medial rotation |
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7 assisted hip flexors
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rectius femoris
sartorius adductor brevis & longus TFL Pectinious |
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Action of bicep femoris
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Hip extension
knee flex external rotation |
