To move well, you need a combination of 3 things. List them
- range of motion
- strength
- motor control (coordination)
- define: flexibility
- define: mobility (know the slight difference between these two terms!)
- flexibility: ROM of a given joint
- mobility: ability to move or be moved freely and easily
What is the difference between passive and active range of motion?
- passive ROM: the ROM you can achieve in a normal, low intensity setting (ex: doctors office, physical assessment testing)
- active ROM: the ROM you achieve while exercising/ competing
- define passive insufficiency
- define active insufficiency
- passive insufficiency: when a bi-articulate muscle cannot stretch maximally across both joints at the same time
- active insufficiency: when a bi-articulated muscle reaches its length where it can no longer apply effective force (ie: hamstring in bottom squat)
fill in the blanks: the best mobility improvement method is to work the ___ first; rolling muscles would be a ________ approach
- joints
- secondary
What is the purpose of using banded distraction stretches?
- to improve the joint capsule space so it can operate optimally (and therefore increase mobility)
What is the purpose of foam rolling?
- provide a shearing force to “unglue” the skin from the muscles and allow the structures beneath the skin to slide across each other better
How does muscle dynamics differ from static stretching?
- in muscle dynamics you load the muscle at the end ROM to help increase its length and restore effective muscle contraction
- define dynamic flexibility
- define active flexibility
- define passive flexibility
- dynamic: ability of the muscle joint system to perform dynamic movements through its ROM
- active: ability to assume and maintain joint positions using muscle contraction
- passive: ability to assume joint positions with help of an external force
What are the ACSM recommendations on flexibility?
- clients should stretch to the point of feeling tightness or slight discomfort for 2-4 sets
- older clients should hold stretches for longer
- do flexibility exercises 2-3 days a week to improve joints ROM
List and briefly explain the different types of stretching (6)
- static: holding positions
- passive static: partner, bands, or gravity move the limbs into the stretch position
- active static: move limbs into position by contracting the agonist muscle
- ballistic: use of momentum from a limb to move the joint into extreme ROM. a more advanced stretch. initiates the stretch reflex in an attempt to protect the muscle/joint from injury
- dynamic: typical before competition or practice, movement into a held stretch position for 1-2s
- PNF: contract a stretched muscle group for 5s while partner provides resistance
a good warm up that minimizes impairments and enhances performance includes what 3 key things?
- submaximal intensity aerobic activity (ex: a jog)
- large amplitude dynamic stretching
- sport specific dynamic stretches`
static stretching is not proven to prevent injury. What are 5 reasons why?
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What are the 4 common types of postural alignment?
- ideal
- kyphosis lordosis
- flat back
- sway back
- see google doc for picture
What can poor breathing (from stress) lead to?
- biochemical imbalances that stimulate inflammation and turn into soft tissue problems (ex: myofascial pain syndrome)
Define apical breathing and explain how it can trigger inflammation
- apical breathing: expansion of the thoracic cavity through upper chest movement
- this type of breathing makes gas exchange inefficient and can shift pH levels and therefore trigger inflammatory responses
explain crocodile breathing
- a way of encouraging breathing by diaphragmatic activation rather than inhibition. When you use your diaphragm to breathe as opposed to the more typical “shallow breathing” of the intercostal muscles (see YT videos for drills)
quiz yourself: what is the suggested order to improve mobility in the movement based approach?
- joint mechanics
- sliding surface disfunction
- muscle dynamics
- movement mechanics
quiz yourself: what type of stretching has the potential to be the most effective at increasing the length of a muscle?
- PNF stretching (Proprioceptive Neuromuscular Facilitation)
quiz yourself: what is the ACSM recommendation for an effective static stretch for most adults?
10-30s
