Methods of Resistance- FMS Test #1 (solved)

Performance pyramid - ANSWER-give you a mental image and understanding of human movement and movement patterns first rectangular pillar - ANSWER-is the base platform or foundation. It represents the ability to move through fundamental patterns. second rectangular pillar - ANSWER-is concerned with performance. Once you have established your ability to move, you must look at how efficient you are at that movement third rectangular pillar - ANSWER-sport specific skill. This pillar constitutes a battery of tests to assess the athlete's ability to do a given activity, play a specific sport, or a specific position within that sport. optimal pyramid - ANSWER-Represents a type of athlete whose movement patterns, movement efficiency, and sports skill are balanced and adequate. overpowered pyramid - ANSWER-Represents athletes who are overpowered. This does not mean that they are too strong - it only means that their ability to generate power exceeds their ability to move freely. underpowered pyramid - ANSWER-Represents underpowered athletes who have excellent freedom of movement, but whose efficiency is poor and could stand improvement. under-skilled pyramid - ANSWER-Athletes in this category appear to be appropriately conditioned but not appropriately skilled. Analysis of skill and sport performance demonstrates an overall weakness or below-average performance. mobility - ANSWER-combination of muscle flexibility, joint range of motion and a body segment's freedom of movement stability - ANSWER-(often referred to as ligamentous integrity about a joint) is the ability to maintain posture and/or control motion. Two types: static/dynamic deep squat - ANSWER-the ready position and is required for most power movements involving the lower extremities Deep squat score 3 - ANSWER-• Upper torso is parallel with tibia or toward vertical • Femur below horizontal • Knees are aligned over feet • Dowel aligned over feet Deep squat score 2 - ANSWER-(on board) • Upper torso is parallel with tibia or toward vertical • Femur is below horizontal • Knees are aligned over feet • Dowel is aligned over feet Deep squat score 1 - ANSWER-(on board) • Tibia and upper torso are not parallel • Femur is not below horizontal • Knees are not aligned over feet • Lumbar flexion is noted Deep squat corrective exercises - ANSWER-• Partner Stretch Prone Quad Stretch • Wall Sit • Dorsiflexion Stretch Hurdle step - ANSWER-designed to challenge the body's proper stride mechanics during a stepping motion. Hurdle step score 3 - ANSWER-• Hips, knees and ankles remain aligned in the sagittal plane • Minimal to no movement is noted in lumbar spine • Dowel and hurdle remain parallel Hurdle step score 2 - ANSWER-• Alignment is lost between hips, knees and ankles • Movement is noted in lumbar spine • Dowel and hurdle do not remain parallel Hurdle step score 1 - ANSWER-• Contact between foot and hurdle • Loss of balance is noted Hurdle step corrective exercises - ANSWER-•Chop/Lift Progressions •Single-Leg Dead Lift •Single-Leg Pull/Press Inline lunge - ANSWER-This test attempts to place the body in a position that will focus on the stresses simulated during rotational, decelerating and lateral type movements. Inline lunge score 3 - ANSWER-• Dowel contacts remain with L-spine extension • No torso movement is noted • Dowel and feet remain in sagittal plane • Knee touches board behind heel of front foot Inline lunge score 2 - ANSWER-• Dowel contacts do not remain with L-spine extension • Movement is noted in torso • Dowel and feet do not remain in sagittal plane • Knee does not touch behind heel of front foot Inline lunge score 1 - ANSWER-• Loss of balance is noted Inline lunge corrective exercises - ANSWER-•Chop Open (Lat/Ant) •Lift/Closed •Dynamic w/ wall shoulder mobility - ANSWER-screen assesses bilateral shoulder range of motion, combining internal rotation with adduction and extension, and external rotation with abduction and flexion. Shoulder mobility score 3 - ANSWER-• Fists are within one hand length Shoulder mobility score 2 - ANSWER-• Fists are within one and a half hand lengths Shoulder mobility score 1 - ANSWER-• Fists are not within one and half hand lengths Shoulder mobility clearing exam - ANSWER-The individual places his/her hand on the opposite shoulder and then attempts to point the elbow upward. If there is pain associated with this movement, a score of zero is given. shoulder mobility corrective exercises - ANSWER-•Dead Lift Progressions •Chop/Lift Progression •Push-Up Progressions Active straight leg raise - ANSWER-tests the ability to disassociate the lower extremity while maintaining stability in the torso. Active straight leg raise score 3 - ANSWER-• Ankle/Dowel resides between mid-thigh and ASIS Active straight leg raise score 2 - ANSWER-• Ankle/Dowel resides between mid-thigh and mid- patella/joint line Active straight leg raise score 1 - ANSWER-• Ankle/Dowel resides below mid- patella/joint line Active straight leg raise corrective exercises - ANSWER-•Single Leg Lowering I (Passive) •Single Leg Lowering II (Active) •Leg Lowering w/ Core Engagement Trunk stability push up - ANSWER-the ability to stabilize the spine in an anterior and posterior plane during a closed-chain upper body movement. Trunk stability push up score 3 - ANSWER-• Males perform 1 repetition with thumbs aligned with the top of the forehead • Females perform 1 repetition with thumbs aligned with chin Trunk stability push up score 2 - ANSWER-• Males perform 1 repetition with thumbs aligned with chin • Females perform 1 repetition with thumbs aligned with clavicle Trunk stability push up score 1 - ANSWER-• Males are unable to perform 1 repetition with hands aligned with chin • Females are unable to perform 1 repetition with thumbs aligned with clavicle Trunk stability push up clearing exam - ANSWER-Spinal extension can be cleared by performing a seal motion. If there is pain associated with this motion, a zero is given and a more thorough evaluation should be performed. Trunk stability push up corrective exercises - ANSWER-•Push -Up Walkout •Progress to normal push-up increase set/reps •Push-up w/ Leg Curl Rotary stability - ANSWER-a complex movement requiring proper neuromuscular coordination and energy transfer from one segment of the body to another through the torso. Rotary stability score 3 - ANSWER-• Performs 1 correct unilateral repetition while keeping spine parallel to board • Knee and elbow touch in line over the board Rotary stability score 2 - ANSWER-• Performs 1 correct diagonal repetition while keeping spine parallel to board • Knee and elbow touch in line over the board Rotary stability score 1 - ANSWER-• Inability to perform diagonal repetitions Rotary stability clearing exam - ANSWER-Spinal flexion can be cleared by first assuming a quadruped position and then rocking back and touching the buttocks to the heels and the chest to the highs. (Child's pose) Rotary stability corrective exercises - ANSWER-•90 deg. Hip Flexed Abd./Add. w/o assistance (unilateral) •Resisted Quadriped Diagonals •Single-Leg Dead Lifting Functional Movement Screen goal - ANSWER-locate the body's weak link in a movement pattern and improve it through therapeutic exercise imbalance problems - ANSWER-A right or left side mobility or stability imbalance will increase the chances of the individual having a breakdown in their body, causing an injury. Corrective exercises - ANSWER-used as a warm-up to a normal exercise routine or supersets with other more strenuous exercises to make sure the movement pattern continues to improve. These exercises can also be utilized as an efficient cool-down. They in no way are designed to replace a workout. They only complement the existing program. asymmetries - ANSWER-lack of equality or equivalence between parts or aspects of something bilateral - ANSWER-having or relating to two sides; affecting both sides. AKA Left and Right sides pain - ANSWER-first step in exercise progression is to remove the cause of ____; namely the perturbed motion & motor patterns flexion intolerant - ANSWER-common injury, erector spinae stretches only cause more pain and stiffness what are damaging mechanisms that cause herniation? - ANSWER-repeated lumbar flexion with modest loads Repeated flexion causes? - ANSWER-tears in circumferential rents in annulus branches then the nucleus pulpous leaks b/w layers "gluteal amnesia" - ANSWER-more motion in back and less in hips TRUE spine stability - ANSWER-achieved with "balanced" stiffening from entire musculature; rectus abdominis, abdominal wall, quadrates lumborum, latissimus dorsi, & back extensors of longissimus,iliocostals, and multifudus. "shear test" - ANSWER-helps classify patients for stabilization capacity - ANSWER-cumulative work that he/she can perform before pain/trouble tolerance - ANSWER-when exceeded causes pain and tissue damage interpreting client presentation: - ANSWER-1) Observe 2) History 3) Provocative tests (what hurts/relieves) 4) Functional tests (posture/motion patterns) 5) Help or refer to doctor "spine hygiene" - ANSWER-avoiding pain, using support, and building up capacity Golfers lift - ANSWER-lifting light loads from the floor What the role of rectus abdominis? - ANSWER-not designed for optimal length change but rather to function as a spring Stages of Therapeutic Exercises: - ANSWER-1) corrective exercises 2) adjust movement/motion patterns 3) build whole body/joint stability 4) increase endurance 5) increase strength 6) develop speed, power, and agility Big 3 stabilization exercises: - ANSWER-1) Curl up- remove motion from lumbar & cervical spine 2) Side-Bridge- 10 secs, elevate elbows, breathe 3) Birddog- contract fist, shoulder, arm, and upper back Warnings for theraputic/corrective exercises? - ANSWER-keep isometric exercises under 10 sec and build endurance with reps. Avoid O2 starvation and build up of lactic acid. Russian descending period - ANSWER-goal to maintain perfect form (balance and coordination); more reps less weight then into less reps more weight. Training for performance - ANSW