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101 Cards in this Set
- Front
- Back
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Shortened muscles pronation distortion syndrome |
Gastroc Soleus Hip flexor complex Adductor Peroneals It band Biceps femoris short head |
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Lengthened muscles pronation distortion syndrome |
Anterior tibialis Posterior tibialis Gluteus maximus Gluteus medius |
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Shortened muscles lower crossed syndrome |
Gastroc Soleus Adductors Hip flexor complex Lats Erector spinae |
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Lengthened muscles lower crossed syndrome |
Anterior tibialis Posterior tibializ Gluteus maximus Gluteus medius Transverse abdominis Internal obliques |
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Shortened muscles upper crossed syndrome |
Upper trap Levator scapulae Sternocleidomastoid Scalenes Lats Teres major Subscapularis Pec major and minor |
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Lengthened muscles upper crossed syndrome |
Deep cervical flexors Serratus anterior Rhomboids Middle trap Lower trap Teres minor Infraspinatus |
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Same shortened muscles for pds and lcs |
Gastroc Soleus Adductors Hip flexor complex |
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Same lengthened muscles for pds and lcs |
Anterior tibialis Posterior tibialis Glute maximus Glute medius |
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Rockport walk test |
Record weight Walk 1mile on treadmill Record time Record hr Calculate vo2 |
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Ymca 3 minute step |
Perform 96 steps per minute Within 5 seconds of stopping take recovery pulse Match to hr zone |
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Calculating maximal hr |
220-age |
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Avg rhr |
Male 70 Female 75 Typical 70-80 |
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Healthy systolic blood pressure |
Less than 120 |
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Healthy diastolic BP |
Less than 80 |
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Hdl |
High density lipoprotein Good cholesterol |
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Ldl |
Low density lipoprotein Bad cholesterol |
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Overweight |
A person with a bmi over 25 to 29.9 Or 25 to 30 pounds overweight for height |
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Obese |
A person with a bmi of 30 or greater or at least 30 pounds overweight |
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Skin fold measurements |
4 sites Biceps Triceps Iliac crest Subscap |
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Fat mass |
Body fat % x scale weight |
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Lean body mass |
Scale weight minus fat mass |
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Waist to hip ratio |
Divide the waist circumference by hip measurement Greater than .80 for women and .95 for men increase risk of disease |
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Bmi |
Weight compared to height Not designed to assess bf Risk of chronic disease with 25 or greater |
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Davies test |
Assess upper body stability and agility. Pushup position hand taps |
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Shark skill test |
Assess lower body agility and control Hopping on one foot |
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Bench press test |
1 rm |
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Squat test |
1 rm |
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Pushup test |
1 minute Measures muscular endurance of upper body |
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Left test |
Assesses agility acceleration deceleration and control |
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Overhead squat assessment |
Assesses dynamic flexibility Core strength Balance And neuromuscular control |
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Overactive muscle with excessive forward lean |
Soleus Gatroc Hip flexor complex Abdominal complex |
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Underactive muscle with excessive forward lean |
Gluteus maximus Anterior tibialis Erector spinae |
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Low back arches overactive muscles |
Erector spinae Lats Hip flexor complex |
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Low back arches underactive muscles |
Intrinisc core stabilizers Glute max Hamstring complex |
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Arms fall forward overactive muscle |
Lats Teres major Pectoralis major and minor |
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Arms fall forward underactive muscle |
Middle and lower trap Rhomboids Rotator cuff |
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Feet turn out overactive muscle |
Soleus Lateral gastroc Biceps femoris short head |
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Feet turn out underactive muscle |
Medial gastroc Medial hamstring complex Gracilis Sartorius Popliteus |
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Knees move inward overactive muscle |
Adductor complex Tfl Biceps femoris short head Vastus lateralis |
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Knees move inward underactive muscles |
Glute max and medius Vastus medialis oblique |
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Single leg squat |
Assess dynamic flexibility core strength and control |
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Knees move inward single leg squat overactive |
Adductor complex Biceps femoris Tfl Vastus lateralis |
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Knees move inward single leg squat underactive muscles |
Gluteus medius and max Vastus medalis oblique |
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Pulling assessment |
Assess movement efficiency and potential muscle imbalances during pulling mvmt |
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Pulling assessment lower back arches overactive muscle |
Hip flexors Erector spinae |
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Pulling assessment lower back arches underactive muscles |
Intrinsic core stabilizers |
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Pulling assessment shoulder elevation overactive muscles |
Upper trap Sternocleidomastoid Levator scapulae Same as head protrude forward |
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Pulling assessment shoulder elevation underactive muscles |
Lower traps |
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Pulling assessment head protrude forward overactive muscles |
Upper trap Sternocleidomastoid Levator scapulae Same as shoulder elevation |
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Pulling assessment head protrude forward underactive muscles |
Deep cervical flexors |
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Gait assessment feet flatten overactive muscles |
Peroneal complex Lateral gastroc Biceps femoris Tfl |
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Gait assessment feet flatten underactive muscles |
Medial gatroc Medial hamstring Glute medius |
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Gait assessment feet turn out overactive muscles |
Soleus Lateral gastroc Biceps femoris Tfl |
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Gait assessment feet turn out underactive |
Medial gastroc Medial hamstring Glute medius and max Gracilis Sartorius Popliteus |
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Gait assessment knees move inward overactive muscles |
Adductor complex Biceps femoris Tfl Lateral gastroc Vastus lateralis |
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Gait assessment knees move inward underactive muscles |
Medial hamstring Medial gastroc Glute max and medius Vastus medalis oblique Anterior and posterior tibialis |
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Gait assessment lower back arches overactive |
Hip flexor Erector spinae Lats |
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Gait assessment low back arches underactive muscles |
Intrinsic core stabilizers Glute maximus Hamstrings |
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Gait assessment excessive rotation overactive muscles |
External oblique Adductor complex Hamstrings |
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Gait assessment excessive rotation underactive muscles |
Glute medius and max Intrinsic core stabilizers |
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Gait assessment hip hike overactive muscles |
Quadratus lumborum opp side Tfl/glute minimus opp side |
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Gait assessment hip hike underactive muscles |
Adductor complex same side Glueus medius same side |
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Gait assessment rounded shoulders overactive |
Pectorals Lats |
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Gait assessment rounded shoulders underactive |
Middle and lower traps Rotator cuff |
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Gait assessment forward head overactive muscles |
Upper traps Levator scapulae Sternocleidomastoid |
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Gait assessment forward head underactive muscles |
Deep cervical flexors |
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Pregnancy |
Avoid power and speed assessments Perform pushups on knees, reduce rom, modify single leg squat to single leg balance |
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Obesity |
Rockport walk test preferred cardio assessment Single leg balance mod for single leg squat Push up test on knees or bench |
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Reassessments occur |
Every 4 weeks When a client shows significant improvement Client identifies new goals Client has major lifestyle changes |
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Chronic conditions |
Hypertension Cardiovascular conditions Cardiorespiratory conditions Diabetes Stroke Cancer |
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Beta blockers |
Lower hr and bp |
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Hr zone 1 |
65-75% hr max Poor |
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Hr zone 2 |
76-85% hr max Average and good |
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Hr zone 3 |
86-95% hr max Very good |
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Radial pulse |
Two fingers placed lightly on right side of arm above thumb |
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Carotid pulse |
On the neck. Not a preferred method |
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Past injuries and surgeries |
Indicator of future risk of injury |
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Ankle sprains |
Decrease neural control of glutes |
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Knee injuries |
Decrease neural control of muscles stabilize kneecap |
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Low back pain |
Decreased neural control of core stabilization muscles |
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Shoulder injuries |
Can lead to altered neural control of rotator cuff |
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Dress shoes |
Tight gastroc soleus and achilles tendon Causes flat feet |
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Repetitive movements |
Create pattern overload Tight lats and weak rotator cuff if arms constantly overhead |
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Extended periods of sitting |
Tight hip flexors Rounded shoulders Forward head |
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Par-q |
Physical activity readiness questionnaire Safety or risk of exercising Individuals who need medical evaluation |
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Synergistic dominance |
Synergists take over function for a weak or inhibited prime mover. Inappropriate muscles take over the function of a weak prime mover |
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Reciprocal inhibition |
The contraction of one muscle and relaxation of its antagonist to allow movement |
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Subjective assessment |
Information provide by client (subjects) |
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Objective assessment |
Assessment you can measure |
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Strengthening exercise for feet turning out |
Single leg balance reach |
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Strengthening exercise for knees move inward |
Tube walking |
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Strengthening exercise for excessive forward lean |
Ball wall squats Quadruped arm and opposite leg raise |
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Strengthening exercise for low back arches |
Quadruped arm and opposite leg raise Ball wall squats |
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Strengthening exercise arms fall forward |
Squat to row |
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Strengthening exercise for shoulders elevate |
Ball cobra |
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Strengthening exercise for head protrude forward |
Chin tuck. Keep head neutral |
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Exercises to avoid feet turn out |
Calf raises Feet turn out because calves are overactive |
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Exercises to avoid knees caving in |
Adductor and abductor machine Leg extension |
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Exercises to avoid anterior pelvic tilt |
Leg press Adductor machine Leg raises Leg extension Leg curl |
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Exercises to avoid arms fall forward |
Lat pull down Chest press Shoulder press |
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Gastrocnemius isolated function |
Concentrically accelerates plantarflexion |
