Tags & Description
Functional Movement
Ability to move the body with proper muscle and joint function for effortless, pain-free movement
what are some examples of functional movement
breathing, transitioning from lying down to standing up, squat, reach overhead, walk or run
Proprioception
brain's ability to sense the relative positions and movements of the different body parts
what are some examples of proprioception
signals from the brain to larger leg/trunk muscles keep us steady whole standing on a moving bus/ rocking boat/ or play equipment
eyes closed and touch your nose
balancing on one leg
throwing a ball without looking at throwing arm
why is proprioception important
improving reaction time and speed
preventing injuries and improving balance
reducing stress
proprioception with muscle spindles
detect quick change of length which reflexively causes the muscle to contract
proprioception with golgi tendons organs
golgi tendon organs (GTOs)- detect tension in the tendons, causing the muscle to relax
example carrying a box or lifting a weight that is too heavy: muscles will drop it
Neutral posture
the posture of the spine in which the overall internal stresses in the spinal column and muscular effort to hold the posture are minimal
what does natural posture look like
body is in a straight line
how to assess neutral spine
wall test, dowel test
what are the benefits of neutral position
minimizes compressive and shear forces imposed on the joint
optimizes the timing and speed of contraction of stabilizing muscles
optimizes ideal muscle length-tension and force-coupling relationship (muscles or muscle groups moving together, in synergistic manner, producing movement around a joint)
stability definition
function of being stable while under a dynamic/static load
Mobility definition
increase range of motion, stabilization or control of the muscles that surround each joint
what are six alignment faults discussed in lecture/PPT
loss of cervical neutral
loss of thoracic extension
internal rotation of the shoulders
posterior pelvic tilt
anterior pelvic tilt
knee valgus
internal rotation of the shoulders verbal cues
verbal cues: create as much width between your shoulders
loss of cervical neutral verbal cues
head positioned in front of the body or tilting up or down
verbal cues: tuck the chin
Loss of thoracic extension verbal cues
rounding of the thoracic spine
verbal cues: while tucking your chin, stand or sit as tall as possible
posterior pelvic tilt verbal cues
loss of neutral lordosis in the lumbar spine or flattening of lumbar spine
verbal cues: align your rib cage over your pelvis
anterior pelvic tilt verbal cues:
excessive arching of low back
verbal cues: gently contract your glute muscles, lock your ribcage on top of your pelvis
knee valgus
knees collapsing inward
corrective exercises for loss of cervical neutral
chin tucks
isometric cervical exercises (using hands on forehead resisting neck flexion efforts)
corrective exercises for loss of thoracic extension
scapular retraction with no weight;progressing to seated rows
corrective exercises for internal rotation of the shoulders
band or dumbbell shoulder external rotations
corrective exercises for posterior pelvic tilt
glute bridges;quadruped or bird dog
corrective exercises for anterior pelvic tilt
curl-up;side plank/bridge
corrective exercises for knee valgus
lateral band walks: clam shells; glute bridges; bird dog
what are the diaphragmatic breathing steps
sit, lie flat or stand in a comfortable position
one hand on stomach just below ribs- other hand on chest
take a deep breath in through nose, and let stomach push your hand out. Chest should not move
breathe out through pursed lips like whistling. Feel hand on stomach go in, use it to push air out
do this breathing 3 to 10 times. Take your time with each breath
what are four advantages of diaphragmatic breathing
diaphragm- prime muscles of respiration BUT also vital to core stabilization
increase work capacity(proper conditioning of diaphragm)
reduce risk of hyperventilation
focused, deep breathing stimulates the vagus nerve, (extends from brain to belly)
activates the "rest and digest" response (parasympathetic response)
slows down heart rate and decrease blood pressure-stress reduction
first stage of instability training
maintain optimal alignment without significant swaying for 30 seconds A1: wide staggered stance eyes open A2: wide staggered stance eyes closed A3: wide staggered stance eyes closed with weight shift
second stage of instability training
maintain optimal alignment without significant swaying for 30 seconds
B1: narrow staggered stance eyes open
B2: narrow staggered stance eyes closed
B3:narrow staggered stance eyes closed with weight shift
third stage of instability training
maintain optimal alignment without significant swaying for 30 seconds C1: single leg stance C2: single leg stance eyes closed C3: single leg stance with reach to specific target
What is self-myofascial release
how to manage soft tissue restriction
what are some theories as to why self-myofascial release works
most likely does not break up scar tissue
neutral mechanisms are responsible for temporary increases in ROM
SMR relaxes hypertonic (tense) areas within soft tissue
increases blood flow
compressive force imposed on myofascial stimulate mechanoreceptors (GTOs) that reduce muscle-firing rates
Why might foam rolling be a better option before a high-intensity workout instead of static stretching? think about explosiveness following foam rolling vs static stretching
Static stretching reduces explosiveness. Foam rolling has been found not to reduce explosiveness. It also breaks down adhesion and scar tissue. Creates external tension which helps muscle to relax (golgi tendon)
what was the take home message from the video about myofascial lines (first slide in flexibility PPT)
Everything is connected in a line. - Treat above and below the area with issue. Strengthening all the muscles along that entire line for movement. Helping with the coordination of movement down that line.
what are two keys that you learned from the connective tissue video (in canvas under lecture module)
Connective tissue connects everything. it forms a network through your entire body. Is a part of the structure of a muscle. Part of immune system= The immune system patrols then reports back to lympathic system. All this traveling around happens within connective tissue. Is the terrain of a lot of the immune system. 2.Musculoskeletal Pain- They found that. The thicker the fasica was the more back pain the individual had. Especially in the fasica that connected to the muscle. Fascia has multiple layers that all should move. Fascia stretches and glides in a person with no back pain. Those with low back pain the fascia doesn't glide as well.
static flexibility
full range of motion of a given joint due to external forces (gravity, partner, exercise equipment)
dynamic flexibility
full range of motion of a given joint by voluntary use of skeletal muscles in combination with external forces
what are six assessments that can be used to measure flexibility
goniometers
sit and reach tests (no longer recommend this test)
active straight leg raises
back to wall shoulder flexion
overhead lunge
ankle mobility assessment
squat and overhead squat assessment
explain what is meant by hypermobility in clients and specific tests to measure hypermobility
hypermobile= some or all persons joints have unusually large joint ROM training specifics- may not need more flexibility training. dont stretch through laxity. work on stabilization testing= Beighton score. 9 points=hypermobile one point if.... -while standing and bending forward the individual can place their palms on ground with legs straight -for each elbow that extends more than 10 degrees -for each knee that extends more than 5 degrees -for each thumb that with the wrist flexed can be manipulated to the forearm -one point for each fifth finger that extends beyond 90 degrees
what are the four different types of stretching
static
ballistic
dynamic
proprioceptive neuromuscular facilitation
static stretching
holding stretch for 15-30 seconds
ballistic stretching
bouncing- not recommended
dynamic stretching
balance/coordination
slow/controlled, sport specific movement
Proprioceptive Neuromuscular Facilitation (PNF)
hold relax method
partner required
stretch 10 seconds
resist 6 seconds
stretch 20-30 seconds
explain the concept of contraindicated stretches and give examples
the risk of injury may outweigh the benefits of performing a particular stretch
forward fold
explain activation of muscle spindles and Golgi tendon organs related to flexibility
m.s- proprioceptor in muscle. detect quick change of length which reflexively cause the muscle to contract g.t- proprioceptor is tendon. detect tension in the the tendon causing muscle to relax.
static stretching- five areas to consider
don't stretch through extreme laxity (the hypermobile client)
work on stabilization instead
Don't stretch shoulder capsule to stretch chest (pectoralis major)
make sure to create stiffness at adjacent joints when stretching
monitor neutral spine during stretching
tighten the glutes during hip flexor stretches
what does the ACSM FITT-VPP stand for (flexibility)
frequency, intensity, time, type, volume, pattern, progression
frequency for flexibility
at least 2-3 days/wk with daily being most effective
Intensity for flexibility
stretch to tightness or slight discomfort
proper technique is key
time for flexibility
at least 10 minutes (major muscle groups)
10-30 sec for static: 4 or more reps/muscle groups
PNF 10 sec stretch, 6 sec resist/contraction, 20-30 second stretch
Type for flexibility
static or PNF stretching techniques = all major muscle-tendon units
also dynamic and PNF can be effective (be careful with ballistic)
volume for flexibility
60 seconds of total stretching time for each flexibility exercise
pattern for flexibility
each flexibility exercise 2-4 times - warm up first
Progression for Flexibility
"methods of optimal progression are unknown'
cardiorespiratory fitness (CRF)
ability of the circulatory and respiratory system to supply oxygen to the muscles to perform dynamic PA
dose/response concept: increased physical activity= lower death rate
the primary role of a professional is to provide safe, evidence-based information
VO2max
concept of maximal oxygen uptake
accepted measure of CRF
what are the three energy systems
creatin phosphate (CP) (phosphagen system), anaerobic glycolysis (glycolytic system), oxidative system
creatine phosphate (CP) (phosphagen system)
immediate source of ATP and lasts about 10 seconds
anaerobic glycolysis (glycolytic system)
fast source of ATP and lasts about 90 seconds
breaks down glucose or glycogen into pyruvate
Oxidative System
slower source of ATP and lasts indefinitely
requires presence of oxygen to produce ATP, which occurs in the mitochondria of the cell
what are some examples of field tests
cooper 12-minute run, 1.5-mile run/walk, Rockport 1-mile walk test, 6-minute walk test (older adults/some clinical populations), YMCA 3-minute step test
advantages of field tests
easy to administer to large numbers of individuals
little equipment
low skill needed to complete test
disadvantages of field test
tests can become a near-max or maximal test for some clients
unmonitored BP, HR
"Good" VO2max for people in age group of 20-29
women: 40.6-44.7 males: 50.2-55.2
"Good" VO2max values for people in age group 30-39
women: 32.2-36.1 males: 45.2-49.2
what are the components of a CRF training session
warm-up, conditioning, cool-down, stretching/foam rolling
Warm-up guidelines
transition from rest to exercise
reduce risk of musculoskeletal injuries (improving joint ROM and function, increasing connective tissue extensibility)
increase body temperature
gradually increase HR and systolic BP
enhances psychological readiness for activity
may reduce risk of injury
good warm-up should be a chance to drive quality movement
cool down guidelines
gradual recovery of heart rate (HR) and blood pressure (BP)
enhance venous return (reduce risk of venous pooling, reduce risk of hypotension and dizziness)
promotes heat dissipation
What are the FITT-VP guidelines
frequency
intensity
time
type (mode)
volume
progression
Frequency Considerations
for most adults, 3-5 day/week (5 x 30 minutes/ 3 x 50 minutes)
7 days/week increases risk of orthopedic injury
Time considerations
performance continuously or intermittently ( 1 session or bout of 10 minutes or more per day) most adults
30-60 minutes/day of moderate intensity exercise
20-60 minutes/day of vigorous intensity exercise
combination of both
10 minutes or less are still associated with favorable health outcomes
Type (mode) Considerations
aerobic types exercise that
employ large muscle groups
continuous (or intermittent (H.I.I.T.) and rhythmic
repetitive activities consideration for modality to promote adherence
personal choice/enjoyable
access to activities
heath constraints
skill and experience
exercise volume (quantity)
product of frequency, intensity and duration
moderate: 150min/wk
vigorous: 75min/wk
increased health benefits: aerobic exercise to 300min/wk of mod or 150 of vigorous
expend at least 1000kcal/wk of moderate intensity exercise
minimum of 100-200 steps/day= 3000 steps (brisk pace)
intensity (exercise prescription)
3-5.9 mets= moderate -6 or greater= vigorous
RPE (rating of perceived exertion)
caloric expenditure -heart rate reserve method (HRR)
VO2 reserve (VO2R)
progression of exercise (guidelines)
gradual progression is key
ACSM: an increase in exercise time per session if 5-10minutes every 1-2wk over the first 4-6 wk of an exercise training program is reasonable for the average adult
increase either duration or intensity
avoid large increase- gradual progression is key
what intensity range is considered moderate and vigorous related to HRR/VO2R
light intensity= 30-39%
moderate intensity= 40-59%
vigorous intensity= 60-89%
what is more accurate - HHR or VO2R? why?
VO2R beucase its tied closely to energy expenditure. the higher the intensity, the more oxygen clients consume and the more calories they burn
HITT training (high-intensity interval training)
shorter workouts
shorter time,
(vigorous) high- intensity exercise
use all your energy
what did the HITT study at McMaster University find related to older adults (in CRF basics 1b PPT)
results: older adults HIIT group had greater improved memory performance compared to mod-intensity group or stretching group
stage one of aerobic progression
initial conditioning
typically last 4 weeks and serves to familiarize client with exercise training
stage two of aerobic progression
improvement stage
typically last 4 to 5 months and rate of progression is more rapid
stage three of aerobic progression
maintenance stage
after 6 months, this stage is designed to maintain the level of fitness achieved by the client
progression of exercise why increase duration before intensity
avoid large increases which decrease in muscle soreness, injury, undue fatigue, long term risk of overtraining
energy expenditure (absolute recommendation and differences)
absolute: initial exercise program to first achieve the 100 kcal per wk threshold then progress gradually toward the higher recommended rage of (2500-3000 kcal per wk)
differences will be in body mass, age and gender
exergy expenditure relative recommendations
relative is 14-23 kcal/kg/wk
energy expenditure pros and cons of absolute and relative recommendations
relative is not accurate with the VO2max while absolute is
energy expenditure
STRRIDE study- what was purpose of this study (read the STRRIDE study article)- what is the importance of 14kcal/kg/wk and 23 kcal/kg/wk
studies of a targeted risk reduction intervention through defined exercise
HR reserve
HRmax - HR rest (the difference between a person's resting heart rate and maximum heart rate)
calculate HHR
max heartrate= (207- (0.7* age in years)) [(HRmax - HR rest)(%intensity)] + HR rest
units: B/min
VO2 reserve method
VO2max- 3.5 (the difference between a person's resting oxygen consumption (VO2R) and maximal oxygen consumption (VO2max)
Calculate VO2 max reserve
[(VO2max- 3.5)(% intensity)] + 3.5
units: ml/kg*min
how to calculate METs in metabolic calculations
target VO2 / 3.5 ml/kg*min
using ACSM chart to recommend mph and % grade for a client
higher mi/hr and lower % grade
calculating caloric expenditure (kcal/min)
(target VO2 * weight in kg)/ 1000ml/L and * everything by 5kcals/L
calculating min/week and kcal/week -with absolute and relative recommendations
absolute: (1000 kcal/wk) (1000 kcal/wk) / (kcal/min)
relative: (wight in kg) * (14kcal/kg/wk) (kcal/wk)/(Kcal/min)
five exercises to add into daily routine
thoracic extension- mobility of thoracic spine: more flexed when sitting
true hip flexor stretch- mobility of pelvis: prevent hip from getting too tight. put spine in better position
chin nods- great for neck muscle and forward head posture
shoulders W’s- combines chin nod posture with retraction of your shoulders, rotator cuff and scapular muscles
glute bridge- extend hips and take pressure off core: posture/core control
if not getting enough sleep… what needs to be scaled back in training
volume
intensity
frequency
what percent of Americans get less than 7 hours
40%