Nasm-Ces : Ch 1-2

Front 1

What is the main objective in correct of exercise?

Back 1

To optimize the quality of our movements.

Hint 1

Increase o.

Quantity over...

Front 2

The role of the CES is not to treat the musculoskeletal injury, but instead to

Back 2

Reduce the likelihood of it occurring in clients/athletes.

Hint 2

Decrease

Front 3

Approximately how many adults are estimated to be obese?

Back 3

~1/3, 33.8%

Front 4

What percentage of adolescents/teenagers are considered overweight?

Back 4

18%

Front 5

What is this new environment producing more of?

Back 5

Inactive, less healthy, & non-functional people who are more prone to injury.

Front 6

Decreased activity may lead to what?

Back 6

Muscular dysfunction & injury.

Front 7

What is reported to be the most common sports related injury?

Back 7

Ankle sprains.

Front 8

Those who suffer a lateral ankle sprain are at risk for developing what?

Back 8

Chronic ankle instability.

Front 9

What may individuals experience after an ankle sprain?

Back 9

Hip weakness.

Front 10

What is one of the major forms of musculoskeletal degeneration seen in the adult population?

What percentage of adults does it affect?

Back 10

Low back pain.

80% of all adults.

Front 11

Low back pain is predominate among workers in what type of workspaces?

What else may play a part in low back pain?

Back 11

Enclosed (offices).

Manual labor (farming).

People who sit for longer than 3 hrs.

People with altered lumbar lordosis (curve in the lumbar spine).

Hint 11

2 workspaces

1 objective

1 medical condition

Front 12

What fraction of work related injuries involve the trunk?

Of these what percentage involved the low back?

Back 12

1/3 trunk.

60% low back.

Front 13

What percentage of athletes experience low back pain in a given year?

Back 13

6-15%.

Front 14

An estimate of how many anterior cruciate ligament ACL injuries occur annually in the general US population?

Approximately what percentage of these are non-contact injuries?

Back 14

80,000 to 100,000.

70-75% non-contact.

Front 15

ACL injuries have a strong correlation to acquiring what in the affected knee?

Back 15

Arthritis.

Front 16

Most ACL injuries occur between what ages?

Back 16

15-25 years of age.

Front 17

Shoulder pain is reported to occur in up to what percent of the general population?

What percentage persists for at least 1 year?

Back 17

21% of general Pop.

40% persists.

Front 18

What is the most prevailant diagnosis of shoulder injury?

This accounts for what percentage of reported shoulder pain?

Back 18

Shoulder impingement.

40-65%.

Front 19

The persistent nature of shoulder pain may be the result of what?

Back 19

Degenerative changes to the shoulders capsuloligamentous structures.

Articular cartilage.

Tendons.

Hint 19

DAT

Front 20

Many training programs for conditioning the musculoskeletal system often neglect proper training guidelines & do not address what?

What can this neglect lead to?

Back 20

Potential muscle imbalances from a sedentary lifestyle.

A weakened structure, leading to injury.

Hint 20

It could happen. Lazy.

Not strong.

Front 21

The extent to which we condition our musculoskeletal system directly influences our ___.

The less conditioned our musculoskeletal systems are, ___.

Back 21

Risk of injury.

The higher the risk of injury.

Front 22

Corrective exercise process, what is the 3-step process?

Back 22

1. Identify the Neuromusculoskeletal dysfunction/problem (integrated ass.)

2. Develop a plan of action/solve the problem (corrective program design).

3. Implement integrated corrective strategy/solution (exercise tech.)

Hint 22

ID, make, & imp.

Front 23

Corrective exercise continuum :

Back 23

Address neuromusculoskeletal dysfunction through the use of inhibitory, lengthening, activation, and integration techniques.

Hint 23

Where you live.

ILAI

Front 24

What are the 4 primary phases of the Corrective Exercise Continuum?

Back 24

1. Inhibit.

2. Lengthen.

3. Activate.

4. Integrate.

Hint 24

ILAI

Front 25

Inhibitory techniques

Back 25

Used to release tension/decrease activity of overactive neuromyofacial tissues in the body.

Hint 25

Relieve. Lessen.

Front 26

Lengthening technique

Back 26

Used to increase the extensibility, length, and ROM of neuromyofacial tissues in the body.

Hint 26

Heighten. NM

Front 27

Activation techniques

Back 27

Used to re-educate/increase activation of underactive tissues.

Hint 27

Back to school. Higher.

Front 28

Integration techniques

Back 28

Used to retrain the collective synergistic functions of all muscles through functionally progressive movements.

Hint 28

Training starts over. CSF

Front 29

What is an example of an inhibitory technique?

Back 29

Self-myofascial release (SMR).

Front 30

What are some examples of lengthening techniques?

Back 30

Static stretching.

Neuromuscular stretching.

Hint 30

SN

Front 31

What are some examples of activation techniques?

Back 31

Positional isometrics.

Isolated strengthening.

Hint 31

PI

Front 32

What is an example of integration technique?

Back 32

Integrated dynamic movement.

Hint 32

IF

Front 33

Before implementing the Corrective Exercise Continuum, an integrated assessment process should be done.

What should the assessment process include?

Back 33

Movement assessments.

ROM assessments.

Muscle strength assessments.

Hint 33

MRM

Front 34

Biomechanics

Back 34

Principle of physics to quantitively study how forces interact within a living body.

Hint 34

PP. Quan interact.

Front 35

The motions that the HMS produces is ___ .

The forces that act on it are ____.

Back 35

Kinematics.

Kinetics.

Front 36

What 3 parts make up the human movement system (HMS)?

Back 36

Skeletal system.

Nervous system.

Muscular system.

Front 37

Movement is to occur predominately in a specific plane, when that movement occurs it is

Back 37

Along or parallel to that plane.

Front 38

Although movement can be dominant in one plane,

Back 38

No motion occurs strictly in 1 plane of motion.

Front 39

Sagittal plane :

Where does motion occur?

What type of motion?

Back 39

Right & left halves.

Motion occurs around the frontal axis.

Flexion & Extension.

Hint 39

Bisects. Motion. Movements.

Front 40

When does flexion occur?

When does extension occur?

Back 40

F : when the relative angle between 2 adjacent segments decreases.

E : when the relative angle between 2 adjacent segments increases.

Front 41

Flexion & Extension occur in many joints in the body, including what?

Back 41

Vertebral. Shoulder.

Elbow. Wrist. Hip.

Knee. Foot. Hand.

Hint 41

8

Front 42

What are 8 examples of predominantly sagittal plane exercise movements?

Back 42

Bicep curls. Tricep PD.

Squats. Front lunge.

Calf raise. Walking.

Running. Climbing stairs.

Hint 42

8

Front 43

Frontal Plane :

Where does motion occur?

Back 43

Front & back halves.

Motion occurs around an anterior-posterior axis.

Hint 43

Bisects. Motion.

Front 44

Movement in the frontal plane include : 5

Back 44

Abduction & adduction (limbs/trunk).

Lateral flexion (spine).

Eversion & inversion (foot/ankle).

Hint 44

ALEI

Front 45

Lateral flexion

Back 45

The bending of the spine (cervical, thoracic, lumbar) from side to side/side bending.

Hint 45

Back handspring.

Front 46

Eversion & Inversion relate specifically to the movement of the

Back 46

Calcaneus & tarsals in the frontal plane during functional movements of pronation & supination.

Hint 46

C & T.

PS

Front 47

What are 3 examples of frontal plane exercise movements?

Back 47

Lateral shoulder raises.

Side lunges. Side shuffling.

Hint 47

3

Front 48

Transverse plane :

Where does motion occur?

Back 48

Upper & lower halves.

Motion occurs around a longitudinal/vertical axis.

Hint 48

Bisects. Motion.

Front 49

What are 6 examples of movement in the transverse plane?

Back 49

Internal/External rotation of the limbs.

Right/left rotation (head & trunk).

Radioulnar pronation & supination

Hint 49

RIR

Front 50

Transverse plane motions of the foot are termed

Back 50

Abduction (toes pointing out word, externally rotated).

Adduction (toes pointing inward, internally rotated).

Hint 50

AA.

Front 51

What are some examples of transverse plane exercise movements?

Back 51

Cable rotations.

Turning lunges.

Throwing a ball.

Swinging a bat.

Hint 51

4

Front 52

During Isometric action the muscle shortens, elastic components of the muscle

Back 52

Lengthen, the muscle is shortening however there is no movement in the joint.

Hint 52

LSN

Front 53

In all activities what muscle action dynamically stabilize the body?

What is an example of this?

Back 53

Isometric actions.

Stabilizers isometrically contract to restrict limbs from moving in an unwanted direction.

Hint 53

Equal.

Limbs. I don’t want to do that.

Front 54

Concentric muscle action is also referred to as ___.

Back 54

A Positive during integrated resistance training.

Hint 54

IT

Front 55

All movements require what muscle action?

Back 55

Concentric muscle actions.

Front 56

Forces are characterized by what?

Back 56

Magnitude (how strong).

Direction (which way).

Hint 56

MD

Front 57

When the muscle is stimulated at length greater than or less then the optimal muscle length, the resulting tension is

Back 57

Less because there are fewer interactions of the myosin cross bridges & actin active sites.

Hint 57

Sarcomere.

MA.

Front 58

Force velocity curve (CES)

Back 58

The relationship of a muscle’s ability to produce tension at differing shortening velocity.

Hint 58

Marriage/dating makes TADS.

What you’re capable of.

Front 59

During the initial contact phase of gait, the subtalar joint pronates creating obligatory

Back 59

Internal rotation of the tibia, femur, & pelvis.

Hint 59

In TFP

:

Front 60

Languages of bidirectional :

Pelvic motion can create ___.

Lower extremity motion can create ___.

Back 60

PM : lower extremity motion.

LEM : pelvic motion.

Front 61

During functional movement patterns, almost every muscle has the same synergistic function, that is to

Back 61

Eccentrically decelerate pronation.

Concentrically accelerate supination.

Hint 61

EP

CAS

Front 62

Why do muscles lengthen during eccentric actions?

Back 62

Because the contractile force is less than the resistive force.

Front 63

During resistance training, an eccentric muscle action is also known as ___.

When does this occur?

Back 63

A Negative.

During the lowering phase of any resistance exercise.

Hint 63

Going down.

Front 64

During integrated resistance training, the eccentric action exerted by the muscles prevents what?

Back 64

Weight/resistance/implement from accelerating in an uncontrolled manner downward as a result of gravitational force.

Hint 64

WIR fast.

Front 65

Force-couple

Back 65

The synergistic action of muscles to produce movement around a joint.

Hint 65

SAM J.

Front 66

Every movement we produce must involve what muscle actions & functions to ensure proper joint motion & minimized once in motion?

Our muscles working together for production of proper movement are working in ____.

Back 66

All muscle actions (eccentric, isometric, concentric).

Agonists, synergists, stabilizers, & antagonist.

Hint 66

3

4

Front 67

All muscles working together for the production of proper movement are working in what?

Back 67

Force-couples.

Front 68

Proper force couple relationships are needed for what?

This can only happen if the muscles are at ___.

Back 68

So the HMS moves in the desired manner.

Optimal length-tension relationships & proper joint arthrokinematics (joint motion).

Hint 68

What your heart ...

LA.

Front 69

When the patella turns inward (tibial & femoral internal rotation),

Back 69

Subtalar joint pronation occurs.

Hint 69

SP

Front 70

When the patella is turned outward (tibial & femoral external rotation),

Back 70

Subtalar joint supination occurs.