CORRECTIVE EXERCISES

Question 1

___________________

-aims at restoring kinetic chain function via neural and musculoskeletal improvements

Answer 1

CORRECTIVE EXERCISES

Question 2

____________ should be able to:
>address obstacles that limit performance or increase the risk for injury.
>recognize activities that best serve pre-rehab or corrective purposes

Answer 2

STRENGTH COACHES

Question 3

Post In-jury care:>1.__________________>2.________________.>3.______________

Answer 3

1. Physician&Physical therapy
2. AT team upon medical clearance
3. Strength coaches and AT collaboration for return to sport.

Question 4

What is the description to Level Three in conjugation with the three-level system which is commonly used for dysfunction?

Answer 4

_can promote major performance limitations

-warrants immediate use of corrective strategies during all program phases

Question 5

-

Answer 5

• Must be addressed before it reduces performance

- corrective movements in the warm-up and core segments usually fix the problem

Question 6

LEVEL ONE- quantifying dysfunction

Answer 6

• Borderline issue that must be managed due to sport demands
• adjunct work is performed to limit th risk for progression to level two dysfunction

Question 7

__________________ encourage proper muscle activation, stability and force transfer. Many traditional exercises can be modified to match corrective purposes.

Answer 7

CORRECTIVE EXERCISES

Question 8

Functional Training Consideration
1. Motor unit synchronization increases stability and strength.
PRACTICAL IMPLICATION.
1_____________________________________

Answer 8

1. Train movements rather than isolated muscles.

Question 9

Functional Training Consideration
2. Mental focus increases neural activity during movement.
PRACTICAL IMPLICATION
2__________________________________

Answer 9

2 Use spatial control devices when applicable.

Question 10

Functional Training Consideration
3. Stabilizer fatigue leads to faulty movement.

PRACTICAL IMPLICATION
3_______________________________

Answer 10

3. Program lifts based on the duration stabilizers are stressed.

Question 11

Functional Training Consideration
4. Bilateral contractions reduce prime mover activity and ROM

PRACTICAL IMPLICATIONS
4.

Answer 11

Use unilateral lifts when applicable and based on need.

Question 12

Functional Training Consideration
5. Eccentric contractions produce the greatest force.

PRACTICAL IMPLICATION
5.

Answer 12

5 Teach eccentric movements as a foundation for concentric work.

Question 13

Functional Training Consideration
6. Changes in PROPRIOCEPTIVE activity can reduce muscle inhibition and enhance strength via. Improved motor control.

PRACTICAL IMPLICATION
6.

Answer 13

6. Use agonist-antagonist lifting combinations when possible

Question 14

Functional Training Consideration
8. Contractions at greater lengths transfer across more joints.

PRACTICAL IMPLICATION

Answer 14

Use full ROM to increase training effects across the kinetic chain.

Question 15

Functional Training Consideration
9. My of Asia Ltd deformation promotes pain, toro dysfunction, disordered movements and unbalanced muscle activation.

PRACTICAL IMPLICATION
9.

Answer 15

9. Use dynamic/static stretches, foam roll techniques and acupressure to treat restriction.

Question 16

_________________

• repeated exposure enhances proficiency
• allows a basic action to be made more complex and sport-specific over time.

Answer 16

REHEARSAL

Question 17

__________________________

• program lifts that unite the sling systems (vs. power-lifting approach)
• take advantage of established strength to perform more coordinated actions.

Answer 17

FORCE COUPLES AND SLINGS

Question 18

_________________________

• with muscle imbalance or distortions, bilateral lifting is often compromised.
• unilateral loading can isolate a motion segement to increase ROM and local muscle activation (but not necessarily light)

Answer 18

BILATERAL & UNILATERAL

Question 19

_________________________

• Both can increase force coupling and stabilizer activation.
• Asynmmetrical- sand bag step-ups (over one shoulder.)
• Unfamiliar- heavy sand bag front squat (bear hugging)

Answer 19

ASYMMETICAL OR UNFAMILIAR LOADING

Question 20

Chains and circuits manipulation to meet training needs:

_________________- use closed chain, open-circuit

Answer 20

ROM & STABILITY

Question 21

______________- use closed-chain, closed circuit lifts

Answer 21

SPROTS-RALATED STRENGTH

Question 22

_______________-use open-chain with open or closed-circuit lifts

Answer 22

HYPERTROPHY

Question 23

When performing a clean with skeletal dysfunction a trunk weakness can be caused by?

Answer 23

INhibition from overactive hip flexors and low back

Question 24

Tight hamstrings on a Hang clean is due to?

Answer 24

POSTERIOR PELVIC TILTING DURING THE FIRST PULL

Question 25

Tight hip flexors during a clean can be caused by -

Answer 25

Inhibited hip extension: promotes a “jump out” action

Question 26

Tight lats/triceps during a clean can cause-

Answer 26

-Low elbows, scapular protraction, and trunk flexion during the receive.

Question 27

Problem- Inward knee during squats Goals- Exercise-

Answer 27

G- Improve patellofemoral tracking. E.- Front-loaded Bulgarian Squat

Question 28

Problem: tight Hip-flexors and weak stabilizers G- E.-

Answer 28

G- INcrease ROM and stability E.- single-arm OH DB Bulgarian squat.

Question 29

Problem: Posterior Pelvic Tilt during Back squat. G- E-

Answer 29

G- load the hips (SL) with pelvic Control. E.-Axial or DB-loaded Bulgarian Squat

Question 30

Problem: Tight lats and spinal Instability. G- E-

Answer 30

G- Increase stable movement range E.- Bulgarian squat with DB OH frontal raise (neutral Grip)

Question 31

Tight QL Stretch - Move - Load - Tight Hip Flexors Stretch - Move - Load - Tight Hamstrings Stretch - Move - Load - Weak Mid-low Traps Stretch - Move - Load - Tight Lats Stretch - Move - Load -

Answer 31

Tight QL Stretch - Self or partner QL Move - Ipsilateral QL Reaches Load - Lunge with Lateral Lean Tight Hip Flexors Stretch - Self hip flexor and adductors Move - OH straight-leg lunges Load - SA OH Bulgarian Squat Tight Hamstrings Stretch - AI High and low hamstrings Move - Split-stance toe reaches Load - DB Split -stance RDL Weak Mid-low Traps Stretch -self pecs, lats and abs Move -split-stance SA OH Reach Load -Split stance DB OH Swings Tight Lats Stretch - Move - Load -

Question 32

``` Tight Hip Adductors Stretch - Move - Load - Tight Lower Back Stretch - Move - Load - Tight/Weak Abdominals Stretch - Move - Load - Stretch - Move - Load - Tight Obliques Stretch - Move - Load - Tight Calves Stretch - Move - Load - ```

Answer 32

Tight Hip Adductors Stretch -self short/long hip Adductors Move - Unilateral Side Load - Bands Squats Orr slide Abduction Tight Lower Back Stretch - Self Piriformis, QL, & Lower back Move - Stability Ball Prone Chest Raises Load - Hanging Leg Raises Tight/Weak Abdominals Stretch - Self Hip Flexor &Abdominals Move - Stability Ball Prone Chest Raises Load - Hanging Leg Raises Tight Obliques Stretch - AI Lats & Self Trunk Rotation Move - Split-stance Cross Reaches Load - Lunge with MB Rotation Tight Calves Stretch - AI Gastocnemius Move - SL Opposite Reaches Load - SL Cable Reaches

Question 33

In terms of Periodizing Functional Exercise, how should the Program Skeleton look?

Answer 33

1. Preparation/anaerobic endurance phase 2. Strength Phase 3. Strength-power Phase 4. Sport-power Phase.

Question 34

____________________-emphasize technique, activitation, stability and ROM

Answer 34

Preparation Phase

Question 35

___________- emphasize increased loading with segment connectivity.

Answer 35

Strength Phase

Question 36

_______________- emphasize ballistic work to convert strength into power.

Answer 36

STRENGTH-POWER PHASE

Question 37

_________________-emphasize sport-specific velocity and athletic movement.

Answer 37

SPORT-POWER PHASE