1
Q
What is the kinetic chain?
A
The system of segments working together to transfer force through the body.
2
Q
What is form closure?
A
Stability from the structure of joints and connective tissues.
3
Q
What is force closure?
A
Stability from muscles and fascia supporting joints.
4
Q
What are local muscle systems?
A
Muscles that provide joint stability and control.
5
Q
What are global muscle systems?
A
Muscles responsible for movement and force production.
6
Q
What do local stabilizers primarily control?
A
Segmental joint stability.
7
Q
How do local stabilizers typically contract?
A
Isometrically (no visible movement).
8
Q
What is the role of global stabilizers?
A
Control range of motion and decelerate movement.
9
Q
What is the role of global mobilizers?
A
Produce movement and generate force.
10
Q
When do local stabilizers activate?
A
Before movement (anticipatory stabilization)
11
Q
What happens if local stabilizers are delayed?
A
Increased injury risk and poor force control.
12
Q
What type of loading is predictable?
A
Controlled, planned movements (e.g., squats).
13
Q
What type of loading is unpredictable?
A
Reactive movements (e.g., sports, direction changes).
14
Q
What is the integrated model of function?
A
How body systems work together to produce movement.
15
Q
Why is isolating muscles not enough for training?
A
The body functions as an integrated system, not in isolation.
16
Q
What is motor control?
A
The nervous system’s ability to coordinate movement.
17
Q
What happens with poor posture and movement patterns?
A
Increased risk of injury and reduced performance
18
Q
What must happen for proper movement to occur?
A
Joints must be properly aligned.
19
Q
What happens if muscles are imbalanced?
A
Joints may shift and increase injury risk.
20
Q
What are the 3 main physical components of function?
A
Form closure, force closure, and motor control.
21
Q
What is the role of form closure in movement?
A
Provides structural joint stability.
22
Q
What is the role of force closure in movement?
A
Maintains joint integrity through muscle activation.
23
Q
What is the role of motor control in movement?
A
Coordinates and regulates movement patterns.
24
Q
What is the 4th component of the integrated model?
A
Emotion (psychological influence on movement).
25
How does emotion affect performance?
It influences movement efficiency and coordination.
26
What determines movement efficiency?
How well all systems (muscular, nervous, structural) work together.
27
What is form closure?
Stability from joint structure, bones, and connective tissues.
28
What determines form closure?
Joint shape, orientation, and contact between surfaces.
29
Which joint has more form closure: hip or shoulder?
Hip (more stability, less mobility).
30
What is force closure?
Stability from muscles and fascia supporting joints.
31
What creates force closure?
Muscle contractions and connective tissue tension.
32
How do form closure and force closure work together?
They combine to maintain joint stability.
33
What happens when form closure is low?
Greater reliance on force closure.
34
What is a “sticking point”?
A joint angle where movement becomes hardest due to poor mechanics.
35
What is motor control?
The nervous system’s ability to coordinate movement.
36
What does motor control regulate?
Timing and coordination of muscle contractions.
37
What do concentric contractions do?
Accelerate movement.
38
What do eccentric contractions do?
Decelerate movement.
39
What do isometric contractions do?
Stabilize joints.
40
Why is timing of muscle activation important?
It improves efficiency and force control.
41
What happens with poor motor control?
Increased injury risk and inefficient movement.
42
What is the role of emotion in movement?
It influences performance and movement efficiency.
43
What improves motor control over time?
Practice and repetition (motor learning).
44
What is “muscle memory”?
Nervous system adaptation from repeated movement.
45
What does being “functional” mean?
Efficient, coordinated movement with stability.
46
What is required for proper function?
Balance between stability and mobility.
47
What is muscular symmetry important for?
Proper force production and alignment.
48
What is anticipatory activation?
Muscles activating before movement for stability.
49
What is force transfer?
Movement of energy through body segments.
50
Where can force be lost?
At any weak segment in the kinetic chain.
51
Why is the trunk important?
It transfers force between upper and lower body.
52
What happens if trunk stability is poor?
Reduced force output and higher injury risk.
53
What is central stability?
Stability of the spine and pelvis.
54
What is peripheral stability?
Stability of limbs during movement.
55
What is the goal of muscular coordination?
Efficient and controlled movement.
56
What improves movement efficiency?
Proper coordination of all systems.
57
What is the inner unit?
Deep stabilizing muscles of the core.
58
What muscles make up the inner unit?
TVA, diaphragm, pelvic floor, multifidus
59
What is the main function of the inner unit?
Stabilize the spine and pelvis.
60
What is “hoop tension”?
Pressure created by core muscles for stability.
61
What does TVA stand for?
Transverse abdominis.
62
When should TVA activate?
Before movement begins.
63
What does increased intra-abdominal pressure do?
Improves spinal stability.
64
What happens with weak inner unit muscles?
Increased risk of low back pain.
65
What is the “natural weight belt”?
Core muscles stabilizing the spine.
66
Why is diaphragm important?
Helps control pressure and breathing.
67
What does the pelvic floor do?
Supports internal organs and stability.
68
What does multifidus do?
Stabilizes spinal segments.
69
What improves inner unit function?
Motor control training.
70
Why is inner unit activation consistent?
It works regardless of movement type.
71
what is the outer unit?
Larger muscles responsible for movement.
72
What does the outer unit depend on?
Stability from the inner unit.
73
What are sling systems?
Muscle chains that transfer force across the body.
74
What is the posterior oblique sling?
Lat + glute max connection.
75
Function of posterior oblique sling?
Force transfer during walking/running.
76
Example exercise for posterior sling?
Reverse lunge with row.
77
What is the anterior oblique sling?
Abdominals + hip adductors.
78
Function of anterior sling?
Rotational stability and movement.
79
Example exercise for anterior sling?
Forward lunge with cable press.
80
What is the deep longitudinal sling?
Erector spinae + hamstrings + fascia.
81
Function of deep longitudinal sling?
Load transfer and shock absorption.
82
Example exercise for deep sling?
Ballistic extension (running/jumping).
83
What is the lateral sling?
Hip abductors + quadratus lumborum.
84
Function of lateral sling?
Pelvic stability during movement.
85
Example exercise for lateral sling?
Side step-ups.
86
What are postural deviations caused by?
Muscular imbalances and inefficient joint function
87
What is a local dysfunction?
A problem at a specific joint or muscle group (ex: shoulder impingement)
88
What is a kinetic chain disturbance?
A problem that affects multiple body segments due to movement patterns
89
Name common postural distortions
Forward head posture
Rounded shoulders
Kyphosis
Lordosis
Upper cross syndrome
Lower cross syndrome
89
What is a plumb line assessment used for?
To evaluate posture and alignment from the side view
90
Where should the plumb line pass in proper posture?
Ear (external auditory meatus)
Shoulder
Hip
Slightly in front of knee
Ankle
91
What happens if posture is not properly aligned?
It can lead to musculoskeletal dysfunction and poor movement efficiency
92
What is reciprocal inhibition?
When one muscle is tight/overactive, it causes the opposing muscle to weaken
93
What are postural muscles?
Muscles that tend to become tight and overactive
94
What are phasic muscles?
Muscles that tend to become weak and underactive
95
Examples of postural muscles at risk
Upper trapezius
Levator scapulae
Spinal extensors
Hip flexors
96
Examples of phasic muscles at risk
Lower trapezius
Abdominals
Gluteals
Vastus medialis
97
When do postural distortions become most noticeable?
During movement at higher speeds or under load
98
Why is the kinetic chain important in posture?
Because one joint or muscle issue affects the entire chain
99
What are the 3 categories of postural distortions?
Upper-extremity distortion
Lumbopelvic-hip distortion
Lower-extremity distortion
100
What are common upper body postural distortions?
Forward head (chin)
Rounded shoulders
Upper cross syndrome
101
What happens in forward head posture?
Cervical muscles become overactive and deep neck flexors become weak
102
What is forward chin associated with?
Upper cross syndrome and poor shoulder function
103
Overactive muscles in forward chin?
Upper trapezius
Scalenes
Sternocleidomastoid (SCM)
Levator scapulae
104
Underactive muscles in forward chin?
Serratus anterior
Mid/lower trapezius
Deep cervical flexors
105
Overactive muscles in kyphotic posture (upper cross)?
Upper traps
Pectorals
Latissimus dorsi
Teres major
106
Underactive muscles in kyphotic posture?
Rhomboids
Mid/lower traps
Serratus anterior
Posterior deltoid
107
Overactive muscles in lower cross syndrome?
Hip flexors (iliopsoas)
Erector spinae
Hamstrings
Adductors
108
Overactive muscles in lower cross syndrome?
Hip flexors (iliopsoas)
Erector spinae
Hamstrings
Adductors
109
Underactive muscles in lower cross syndrome?
Glutes
Abdominals
Spinal stabilizers
110
What happens with a lateral pelvic tilt?
One hip elevates while the other drops due to muscle imbalance
111
Overactive muscles in lateral pelvic tilt (high side)?
Quadratus lumborum
Iliopsoas
Adductors
112
Underactive muscles in lateral pelvic tilt (low side)?
Gluteus medius
Tensor fascia latae (TFL)
113
What are common distal lower extremity distortions?
Overpronation
Supination
Knee valgus (in)
Knee varus (out)
114
Common injuries from these distortions?
Plantar fasciitis
Shin splints
IT band syndrome
Patellar tendonitis (jumper’s knee)
115
What is corrective exercise?
Exercise aimed at restoring or improving joint function and movement patterns.
116
What is the main goal of corrective exercise?
Improve movement, reduce dysfunction, and prevent injury
117
What causes most movement dysfunctions?
Muscle imbalances, poor posture, and faulty activation patterns
118
Why must dysfunction be addressed early?
It worsens over time and leads to injury and poor performance.
119
How do biomechanical issues affect the body?
They negatively affect posture and movement.
120
What do mechanical deficiencies cause?
Faulty movement patterns and activation problems
121
What can long-term postural changes lead to?
Joint dysfunction and injury.
122
How does dysfunction impact performance?
It limits health and performance outcomes.
123
Where does pain often come from?
Biomechanical limitations.
124
What risk does dysfunction increase?
Injury risk.
125
What is the correct sequence for training?
Remove limitations → Establish function → Enhance fitness → Improve performance
126
Why is order important?
Skipping steps leads to poor results and higher injury risk
127
What is a prioritization model?
A strategy to address the most important dysfunctions first.
128
What are primary limitations?
Major issues that affect movement and performance
129
What are secondary limitations?
Smaller issues that don’t greatly affect performance
130
Example of primary limitation?
Upper cross syndrome
131
Example of secondary limitation?
Slight hamstring tightness
132
What is motor rehearsal?
Repeated movement practice to improve technique.
133
Why is rehearsal important?
It improves movement efficiency and skill transfer.
134
What happens if poor movement is repeated?
It becomes ingrained and harder to fix.
135
What is a closed kinetic chain?
Movement where the body moves around a fixed object (e.g., squat)
136
What is an open kinetic chain?
Movement where the limb moves freely (e.g., leg extension)
137
Which requires more stability?
Closed chain exercises
138
Which isolates muscles more?
Open chain exercises
139
Why are functional movements important?
They improve coordination and real-life movement.
140
What happens when stability is weak?
It limits force production.
141
Why are machines easier than free weights?
They reduce stability requirements
142
What is unilateral training?
Training one side of the body at a time
143
Why use unilateral exercises?
To fix imbalances and improve stability
144
What happens with overhead loading?
Increases core activation and stability needs.
145
What does asymmetrical loading do?
Increases core and stabilization demands.
146
What causes forward head posture?
Weak upper back, tight chest.
147
Corrective exercise for forward head?
T/Y raises
148
What is kyphosis?
Excessive upper back rounding
149
Fix for kyphosis?
Scapular push-ups, IYT raises
150
What is upper cross syndrome?
Tight chest + weak upper back
151
Fix for upper cross syndrome?
Band T-pulls, reverse lunges with reach
152
What is lordosis?
Excessive lower back arch.
153
Fix for lordosis?
Reverse lunges, back reach
154
Fix for lower cross syndrome?
Lunges with cross reach, speed lunges
155
What is lower cross syndrome?
Tight hip flexors + weak glutes/core
156
What causes inward knees?
Weak glutes, overactive quads
157
Fix for inward knees?
Floor bridge with reach, Bulgarian reach
158
What causes outward knees?
Tight calves, weak glute medius.
159
Fix for outward knees?
Single-leg reach, split stance reach
160
UA stands for?
Underactive
161
OA stands for?
Overactive
162
DB stands for?
Dumbbell
163
MB stands for?
Medicine ball
164
OH stands for?
Overhead
165
What is ALWAYS first in training?
Fix dysfunction
166
What limits performance the most?
What limits performance the most?
167
What builds proper movement?
Repetition of correct technique
168
What happens if dysfunction is ignored?
Injury + poor performance
My NCSF
flashcards
Decks in class (10)
# Cards
-
Ch 1: Intro to PT50
-
Ch2: Functional Anatomy and Training Instruction208
-
Ch3: Kinetic chain Function, Dysfunction and Corrective exerise169
-
Ch4: Human Physiology316
-
Ch5: Evaluating Health and Physical Fitness72
-
Ch6: Physical Activity and Risk for Disease198
-
Ch7: Resting and Active Fitness Assessments135
-
Ch8: Understanding Nutrition326
-
CH9: Exploring dietary Supplements174
-
CH10: Body Compostion121
