Lifting

Question 1

Between 90°/45° of knee flexion, which one has more patellofemoral compressive forces?

Answer 1

90°

Question 2

Between 90°/45° of knee flexion, which one requires more quadriceps force?

Answer 2

90°

Question 3

Between 90°/45° of knee flexion, which one puts more stress on the ACL?

Answer 3

45°

Question 4

Between 90°/45° of knee flexion, which one is better for a pt?

Answer 4

depends on the individual

Question 5

How do we minimize forces at the lumbar spine?

Answer 5

reduce velocity
reduce weight
reduce the external moment arm
increase length of internal moment arm
increase lumbar extension

Question 6

Muscle force has to be…

Answer 6

greater than the sum of reaction forces

Question 7

Deadlift mobility required

Answer 7

Ankle DF = 10°
Hip flexion = 90-110°
Knee Flexion = 90°

Question 8

Prime movers of deadlift

Answer 8

biceps femoris
semitendinosus
semimembranosus
gluteus maxmimus
quads
adducts

Question 9

Stabilizers of prime movers

Answer 9

Erector spinae
multifidi
quadratus lumborum
lats
glute med/min
post tib
fibularis longus
popliteus
transversus abdominis
external/internal onlique
diaphragm

Question 10

RDL compared to Traditional

Answer 10

RDL: upright position, appears to recruit more hamstrings
TDL: load is on ground, quads/glutes max had higher torques

Question 11

Sumo (compared to traditional)

Answer 11

1. More vertical trunk angle
2. greater knee flexion angle
3. 10% less weight displacement
4. wider stance
5. weight closer to COM
6. Greater quads and tib anterior
7. better for longer torsos

Question 12

Traditional (compared to sumo)

Answer 12

1. more horizontal trunk angle
2. greater hip flexion
3. greater hamstring and gastroc
4. greater lumbar extensor muscle demand
5. better for shorter torsos

Question 13

Who should do TDLs?

Answer 13

1. ready for higher loading of gluteals and hamstrings
2. greater weight displacement distance
3. balance between quad, lumbar, glute, hamstring activation

Question 14

Who should do RDLs?

Answer 14

1. limited hamstring mobility
2. limited knee torque tolerance
3. fear avoidance for starting down low

Question 15

Who should do SDLs?

Answer 15

1. limited hip flexion ROM
2. precautions for lumbar spine torque
3. want to activate adductors more

Question 16

LBP and deadlifts

Answer 16

relatively low pain intensity, less perceived disability, higher lumbar extensor endurance

should start after ROM, strength, postural awareness

Question 17

Clinical progression of deadlift

Answer 17

assess mobility and stability

1. Hip hinge w/dowel
2. Hip hinge w/dowel press
3. Wall touch
4. Banded pull through
5. banded pull up
6. banded extension
7. elevated deadlift

Question 18

TDL FAULT: squat their way through it

Answer 18

increased knee moment arm and knee extensor torque

Question 19

TDL FAULT: hips come high first

Answer 19

increased hip moment arm, increased hip torque

Question 20

TDL FAULT: Lats not engaged

Answer 20

increases moment arm at hip
difficult to maintain vertical path of weight

Question 21

TDL FAULT: improper bracing

Answer 21

excess spinal movement
cylinder of stability around spine

Question 22

TDL FAULT: not locking back into position

Answer 22

pulley vs fishing pole

Question 23

TDL FAULT: Plantar foot pressure not distributed

Answer 23

tripod stability on the way up and slight rock back towards heels

Question 24

Helpful Cues for TDL

Answer 24

Breathing
Bend the bar
drive hips forward
mirror

Question 25

TDL Assessment Checklist

Answer 25

1. education 2. assess CVD function 3. Adequate ROM 4. Proprioceptive awareness 5. Enough force generation 6. Endurance of stabilizers 7. correct form 8. doesn't inflame symptoms

Question 26

Back Squat ROM

Answer 26

15-20° ankle dorsiflexion 120° hip flexion

Question 27

Knee joint forces of back squat

Answer 27

compression = 8000N at bottom of squat shear = 2700 N

Question 28

Muscles of Back squat

Answer 28

Vastus muscles = active through squat, 50% more than rectus femoris Glute Max = high activation at bottom of squat Hamstrings = only 50% activation compared to leg curl/RDL

Question 29

Progression of Squats

Answer 29

Leg Press Wall Sit Assisted Squat Air Squat Box Sumo Goblet Back Front Overhead

Question 30

Front Squat

Answer 30

Most knee torque potential less torque on hip/low back more ankle dorsiflexion required

Question 31

Goblet Squat

Answer 31

less demand on shoulder mobility less demand on ankle mobility, less dorsiflexion less external load potential allows more upright torso requires more quad strength

Question 32

High Bar Back Squat

Answer 32

Easier to execute than low bar back more balanced torques than front squat

Question 33

Stance Width

Answer 33

what is the patients natural or most comfortable width and foot position that allows for optimal knee and hip movement

Question 34

Common Deviations of other squats

Answer 34

path of weight not vertical toes spin out arch collapse genu valgus lumbar flexion at bottom of motion segmented movements lack of trunk stability

Question 35

Sumo squat tends to increase...

Answer 35

vastus lateralis and adductor activation