Ace Personal Trainer Manual Chapter 9: Functional Programming For Stability-Mobility And Movement

Front 1

what are the 5 basic movement patterns

Back 1

Bend-and-lift (squatting)

single-leg movements (lunges)

Pushing

Pulling

Rotational

Front 2

Proximal ________promotes distal__________

Back 2

Proximal stability promotes distal mobility

Front 3

Lumbar spine- stability or mobility?

Back 3

15 degrees of rotation, mostly stable

Front 4

thoracic spine- stability or mobility?

Back 4

Designed to be more mobile than the lumbar spine

Front 5

scapulothoracic joint stability or mobility?

Back 5

STABILITY. muscle attachments between scapulae and ribcage that provide solid platform for pushing and pulling at the glenohumeral joint

Front 6

Protracted shoulders due to lengthened rhomboids... how to exercise?

Back 6

not with full ROM since they demonstrate good strength in lengthened position and will carry movement through the weaker position. better to initially perform with either isometric contraction in good postural position or through a limited ROM.

Front 7

How/why muscle shortening occurs

Back 7

muscles can shorten in as little as 2-4 weeks when held in passively shortened positions without being stretched or used through full functional ROM (like sitting over a desk...) tonicity increases=lowered irritability threshold- muscles requires smaller impulse to activate

Front 8

Maintenanceof neutral pelvic posture is achieved...

Back 8

via opposing force couples between 4 major muscle groups that have attachments on the pelvis. Anteriorly: abs pull upward on inferior pelvis.

hip flexors (iliacus, psoas, quads) pull downward on superior pelvis.

Posteriorly: the hamstrings pull downward on the inferior pelvis and the erector spinae pull upward on the superior pelvis.

Front 9

prime movers for shoulder adduction:

Abduction:

Back 9

Adduction: lats, teres major

Abduction: deltoid

Front 10

Hypertonic muscles decrease the neural drive to the opposing muscle via...

Back 10

Reciprocal inhibition

Front 11

Phase 1 of stability and mobility training

Back 11

Proximal stability: Lumbar spine

Front 12

where is the body's COM center of Mass encompassed?

Back 12

Lumbar spine

Front 13

How do we promote proximal stability of the lumbar spine?

Back 13

Through action and function of the core

Front 14

individual demonstrates ability to stabilize the lumbar spine through core activation. What steps are next?

Back 14

Core stabilization,

then proximal mobility of hips and thoracic spine

then proximal stability of scapulothoracic region,

then proximal mobility of glenohumeral joint, then finally distal mobility

Front 15

What comes after core stabilization?

Back 15

Proximal mobility of hips and thoracic spine

Front 16

What comes after proximal mobility of hips and thoracic spine?

Back 16

Proximal stability of scapulothoracic region

Front 17

What comes after proximal stability of scapulothoracic region?

Back 17

Proximal mobility of glenohumeral joint

Front 18

What comes after proximal mobility of glenohumeral joint?

Back 18

distal mobility

Front 19

What happens if you attempt to improve mobility within distal joints without developing more proximal stability?

Back 19

Any existing stability within these segments is compromised

Front 20

Muscles that act as stabilizers generally contain greater concentrations of what type of muscle fibers?

Name an example.

How would you train them?

Back 20

Type I slow-twitch muscle fibers (ENDURANCE)

Core muscles that protect spine during loading and movement.

High volume, low intensity

Front 21

Muscles primarily responsible for joint movement and generating large forces generally contain greater concentrations of what type of muscle fibers?

How would you train them?

Back 21

TYpe II- fast twitch

Best suited for strength and power type training (higher intensity, lower volume)

Front 22

If a client exhibits anterior pelvic tilt during static postural assessment due to tight _______________ the trainer will need to address lack of (same ) mobility

Back 22

hip flexors; hip flexor

(Psoas, iliacus, quads- rectus femoris)

Front 23

Self Myofascial release- describe how to perform

Back 23

Clien performs small, continous back-and-forth movements on a foam roller covering an area of 2-6 inches over the tender region for 30-60 seconds

Front 24

Restorative flexibility for decondonditiond client with poor flexibility and muscle balance would include:

Back 24

Myofascial release

warm up

static stretches

Front 25

Maintenance of active flexibility for conditioned client with good flexibility and muscle balance would include:

Back 25

Myofascial release

Dynamic stretches

Front 26

Functional flexibility for a performance athlete with good skill and flexibility would include:

Back 26

Dynamic stretches

ballistic stretches

Front 27

What does PNF stand for?

How is it performed?

Back 27

Proprioceptive neuromuscular facilitation

Clients perform a hold-relax stretch

Hold isometric contraction of agonist for min. 6 seconds

follow with 10-30 sec. assisted or passive stretch

Front 28

Describe how to perform static stretches

Back 28

Should be taken to the point of tension

minimum 4 reps

hold each for 15-60 seconds

Front 29

The principle that states that activation of a Golgi Tendon Organ (GTO) inhibits a muscle spindle response is called__________

Back 29

Autogenic inhibition

Front 30

What is lengthening that occurs when a stretch force is applied called?

Back 30

Creep

Front 31

The principle stating that activation of a muscle on one side of a joint (the agonist) coincides with neural inhibition of the opposing muscle on the other side of the joint (antagonist) to facilitate movement

Back 31

Reciprocal inhibition

Front 32

______________is a proprioceptive sensory receptor organ that senses changes in muscle tension. It lies at the origins and insertion of skeletal muscle fibers into the tendons of skeletal muscle.

Back 32

Golgi Tendon Organ (GTO)

Front 33

How would you initially focus on strengthening muscles to improve posture?

Back 33

Place the client in positions of good posture and begin with a series of low grade isometric contractions at 50% maximal effort or maximal voluntary contraction (MVC)

with the client completing 2-4 reps @ 5-10 seconds each.

postural muscles=greater concentrations of type I muscle- train w/ volume, not intensity.

Front 34

How would you help posture of deconditioned individual who lacked ability to stabilize the entire kinetic chain?

Back 34

Emphasize muscle isolation using supportive surfaces and devices (floor, wall, chair backrest) prior to introducing integrated (whole body unsupported) strengthening exercises.

Front 35

Which weakened muscles are associated with forward-rounded shoulders and how do you strengthen them? How would you not approach strangthening them initially?

How would you progress?

Back 35

Weak posterior deltoids and rhomboids.

Perform reverse flys in supine position (lying on back), isometrically pressing backs of arms into the floor NOT dynamic sets of high back rows using external resistance.

Ultimately progress to dynamic movement, initially controlling ROM to avoid excessive lengthening before intro of full ROM patterns.

Front 36

Why would you not put a weak muscle through full ROM initially?

Back 36

Because it is lengthened and is strong in that lengthened position but needs to develop strength at a normal and healthy resting length.

Front 37

summarize plan for strengthening weakened, lengthened muscles- initial and progression reps and sets

Back 37

1) begin with 2-4 reps of ISOmetric contractions held for 5-10 sec at less than 50% MVC (maximal voluntary contraction)

2) Progress to dynamic, controlled ROM exercises incorporating 1-3 sets of 12-15 reps

(remember postural muscles are mostly type 1, endurance fibers)

Front 38

Which muscles are in the "core" in general

Back 38

muscles of the lumbo-pelvic region, hips, abs, and low back.

Front 39

Which muscles are in inner layer of core?

Back 39

Layer usually referred to as the core encircles lower regions of spine and includes TVA transverse abdominus, multifidi, quadratus lumborum, deep fibers of the internal oblique, diaphragm, pelvic floor musculature and adjoining fascia.

Front 40

Which muscles are in outermost layer of core?

Back 40

Larger more powerful muscles that span many vertebrae and are primarily responsible for generating gross movement and forces within the trunk. Rectus abdominus, erector spinae, external/internal obliques, iliopsoas, latissimus dorsi

Front 41

What does TVA stand for?

Back 41

Transverse abdominis

Front 42

What is a side effect of delayed activation of the TVA

Back 42

may inadequately stabilize the lumbar spine during movements of the upper and lower extremities, increasing potential for injury.

Front 43

Describe activation of the TVA

Back 43

draws abdomen inward toward the spine, sometimes called "centering", "hollowimg" or "drawing-in". Master this before bracing.

Front 44

What is bracing?

Back 44

The co-contraction of the core and ab muscles to create a more rigid and wider base of support for spinal stabilization.

master

1) centering and then

2) bracing

Front 45

3 stage progression for activating and conditioning the core and training balance:

Back 45

Stage 1: core function- core activation and isolation stabilization. Proximal stability.

Stage 2: Static balance- seated and standing stabilization over fixed base of support

Stage 3: Dynamic balance- whole-body stabilization over dynamic base of support

Front 46

Name 2 exercises for Core function (activation, stabilization)

Back 46

Supine drawing-in (centering) = TVA contractions

Quadruped drawing-in (centering) with extremity movement (extremely short ROM birddog)

Front 47

Exercise progression for core ACTIVATION

Back 47

1) Kegels

2) TVA contractions 1-2 sets x 10 reps 2 sec tempo, 10-15 sec rest interval between sets

3) Combo both above

4) with normal breathing 1-2 sets 5-6 reps slow 10 sec count

10-15 sec rest between sets

progress to 3-4 sets 10-12 reps of 10 sec count

Front 48

Excercise progression for core STABILIZATION

Back 48

all 1-2 sets, 10 reps, 2 sec tempo

10-15 sec rest between sets

On hands and knees

1) 1 arm off floor

2) 1 knee off floor

3) contralateral limbs raised (opposite sides body)

Front 49

Increase in lumbar lordosis during overhead stretch could be due to tight ______________

Back 49

Latissimus dorsi

Front 50

Name a monoarticulate muscle

Biarticulate muscle

Back 50

monoartiulate ecrosses one joint- soleus

Biarticulate crosses two joints- hamstrings

Front 51

Name some exercises that promote mobility of the hips and thoracic spine

Back 51

Cat-camel

pelvic tilts

half-kneeling triplanar stretch

shoulder bridge (glute bridge)

T-spine mobilization exercises

supine 90-90 hip rotator strecth

spinal twists

rocking quadrupeds

Front 52

What is the objective of the Cat-camel exercise?

Back 52

To improve extensibility within the lumbar extensor muscles

This is a motion exercise, not a stretch. Emphasize motion, not pushing at end ranges.

Front 53

What is the objective of the pelvic tilt exercise?

Back 53

Improve hip mobility in sagittal plane.

Front 54

Dsecribe pelvic tilt timing and progressions

Back 54

1 or 2 sets 5-10 reps holding end position 1-2 sec with 30 sec rest between sets

progressions:

-supine bent knee marches

-modified dead bug w/ reverse bent knee marches

-Add arm movements

Front 55

What exercise improves mobility of the hip flexors in the sagittal plane?

Back 55

Lying hip flexor stretch

Front 56

What exercise improves mobility of the hip flexors in all three planes?

Back 56

Half kneeling triplanar stretch. Hold for min 15 sec

Front 57

What exercise improves hip mobility and stability and core stability by activating the gluteal muscle groups?

Back 57

Shoulder bridge aka glute bridge. 1-2 sets 5-10 reps hold for 30 sec.

progression: single leg

progression: riser under thoracic spine.

Front 58

objective of the supine 90-90 hip rotator stretch?

Back 58

Improve hip mobility in transverse plane

Front 59

Objective of T-spine mobilization exercises- spinal extensions and spinal twists

Back 59

promote thoracic extension

Front 60

Objective of spinal twists

Back 60

Promote trunk rotation, primarily through the thoracic spine with some lateral hip mobility

Front 61

Objective of Rocking quadrupeds

Back 61

Promote hip and thoracic mobility while maintaining lumbar stability

Front 62

scapulothoracic region

glenohumeral joint

which one is stabile, which one is mobile?

Back 62

The glenohumeral joint is highly mobile and its ability to achieve this degree of movement is contingent upon the STABILITY of the scapulothoracic region.

Front 63

why do shoulder injuries occur so frequently?

Back 63

The design of the shoulder girdle favors mobility at a cost of stability +/- bad posture...

Front 64

true or false: Promoting STABILITY within the scapulothoracic region requires thoracic MOBILITY

Back 64

TRUE

Front 65

How do you stretch the inferior capsule of the shoulder?

Back 65

Overhead tricep stretch

Front 66

How do you stretch the posterior capsule of the shoulder?

Back 66

Arm across front of body

Front 67

How do you stretch the anterior capsule of the shoulder?

Back 67

Pectoralis stretch

Front 68

How do you stretch the superior capsule of the shoulder?

Back 68

pulling elbow into towel

Front 69

Closed or open kinetic chain movements for restoring coordinated parascapular control?

Back 69

CLOSED

Front 70

what does shoulder packing entail

Back 70

scapular depression (pull down) and retraction (pull back).

2-4 reps holding 5-10 sec

Front 71

name an exercise that strengthens the parascapular muscles

Back 71

Prone arm lifts

Front 72

Exercise that stabilizes the scapulothoracic joint and lumbar spine in a closed kinetic chain position

Back 72

CKC weight shifts (in push up position)

Front 73

Within the distal segments of the body name two muscles that are often problematic, exhibiting tightness and limited mobility

Back 73

Gastrocnemeus and soleus

Front 74

Individuals that stand in pronation are likely to have tightness on which muscles?

Back 74

gastrocnemius, soleus

Front 75

Individuals that can't keep heels down during bend and lift screen need to improve: ______mobility and _______flexibility

Back 75

ankle mobility (dorsiflexion)

calf flexibility

Front 76

what should a client focus on to avoid ankle pronation during a calf stretch?

Back 76

Keeping outer edge of heel in contact with the floor. Can also place small riser under heels to promote dorsiflexion.

Front 77

Static balance training guidelines and progressions

Back 77

2-3 x week. Perform during beginning of workout. 1 set 2-4 reps, hold for 5-10 sec.

wide-narrow BOS base of support

Raise Center of gravity COG (arms overhead)

Shift LOG line of gravity (raise arms unilaterally or lean/rotate trunk)

sensory alteration...sensory removal (close eyes)

then can: reduce point of contact (from 2 feet to 1)...unstable surfaces...

Front 78

stance progression positions for balance training

Back 78

narrow stance...hip width stance...split/ staggered stance...tandem stance (1 foot in front other)...single leg stance

Front 79

weakness in the _____________ reflects an inability to control lateral hip shift, placing additional stress on knee

Back 79

Hip ABductors- lateral, on side. when you hip abduct you push out to sides, work muscles on outside of hips

Front 80

Before learning any single leg movements (lunges), clients should learn how to effectively control _________________

Back 80

Hip ADDuction

Front 81

Dynamic movement training sets/reps...

Back 81

1-2 sets 10-20 reps per side

slow, controlled

less than 30 sec rest between sets

Front 82

How long does the average clienet need to be in movement training for?

Back 82

2-4 weeks usually adequate

Front 83

Quad dominance

Back 83

reliance on loading quads during squat. First 10-15 degrees driven by driving knees forward, transfers more pressure on knees, greater loads on the ACL.

Front 84

Glute dominance

Back 84

Reliance on loading glutes during squat. First 10-15 degrees are initiated by pushing hips backward creating a hip hinge. This is the preferred method of squatting. Spares the lumbar spine and relieves stress on knees.

Front 85

The angle formed by the longitudinal axis of the femur and line of pull of the patellar ligament is called

Back 85

The Q angle.

Front 86

lateral shift in hips is called

Back 86

adduction

Front 87

True or false:

excessive hip adduction increases the Q angle and places stress on the ACL and medial knee structures

Back 87

TRUE

Front 88

Ankle dorsiflexion normal range is:

Back 88

15-20 degrees

Front 89

Hip flexion range is:

Back 89

100-135 degrees,

but only need about 95 degrees during a squat

Front 90

True or false: Lack of mobility in thoracic spine can lead to increased lumbar extension (lordosis) and increases compressive forces on lumbar spine.

Back 90

TRUE

Front 91

Objective of hip hinge exercise

Back 91

To emphasize glute dominance over quad dominance during initial 10-15 degrees of movement. Shift pelvis posteriorly to facilitate adequate hip flexion.

Front 92

Objective of the figure 4 position

Back 92

To promote optimal alignment between trunk and tibia as well as optimal position of spine

Front 93

To facilitate scapular stability during pushing and pulling movements, mobility within the_____________must first be established.

Back 93

Thoracic spine

Front 94

Coach clients to engage the __________during the lowering phase of the overhead press, and not just to yield to gravity.

Back 94

Latissimus dorsi

Front 95

two key movements involving diagonal or spiral patterns of movement within the arms, shoulders, trunk, hips and legs

Back 95

wood shop

hay baler

Front 96

This exercise involves a pulling action to initiate the movement down across the front of the body, followed by a pushing action in upper extremity as the arms move away from the body. Also requires stabilization of trunk in all 3 planes. High anchor point.

Back 96

WOOD CHOP

Front 97

This exercise involves a pulling action to initiate movement up and across front of body followed by a pushing action in upper extremity as arms move away from body. Stabilization of trunk in all 3 planes. Weight anchored at foot level.

Back 97

HAY BALER...higher intensity than wood chop due to need to lift against force of gravity.

Front 98

_____________the body before strengthening it

Back 98

STRAIGHTEN