Muscle Performance and Movement Training

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Questions and Answers

What is the initial movement that should be emphasized during a squat or lunge?

Straightening the back

Leaning forward

Pushing the knees forward

Pushing the hips backwards (correct)

The thoracic region of the spine is convex posteriorly.

False

What is the term used for the normal curvature of the cervical and lumbar regions of the spine?

Lordotic curvature

Achieving a balance in the pelvis requires excellent muscular strength and __________ on both sides of the trunk.

flexibility Signup and view all the answers

Match the following terms with their definitions:

Lordotic curvature = Concave posteriorly in the lumbar and cervical regions Kyphotic curve = Convex posteriorly in the thoracic region Hip hinging = Movement initiated by pushing the hips backward Neutral spine = Alignment with minimal curvature and balance Signup and view all the answers

What type of training is often used for rehabilitation and focuses on stabilizing musculature?

Functional training Signup and view all the answers

Closed-chain exercises tend to involve more shearing forces at the joints compared to open-chain exercises.

False Signup and view all the answers

What happens when knees move forward beyond the toes during a squat if the technique is not correctly taught?

It leads to bad squat or lunge technique Signup and view all the answers

Name one primary movement pattern involved in activities of daily living (ADL).

Bending and lifting (squats), Single leg movements (lunges), pushing, pulling, or rotation. Signup and view all the answers

Good posture can be achieved through repetition and practice.

True Signup and view all the answers

Name one of the two regions of the spine that exhibit lordotic curvature.

Cervical region or Lumbar region Signup and view all the answers

In a closed-chain exercise, the end of the chain farthest from the body is __________.

fixed on the ground Signup and view all the answers

Match the exercise to its characteristic:

Squat = Closed-chain kinetic movement Seated leg extension = Open-chain kinetic movement Lunge = Requires knee alignment over the second toe Push-up = Engages multiple muscle groups Signup and view all the answers

What is the appropriate cue regarding knee movement during squats or lunges?

Knees should align with the second toe Signup and view all the answers

It is a myth that knee stress increases when allowing the knees to move past the toes in a squat.

True Signup and view all the answers

Weak stabilizer muscles can lead to pain and __________ during movement.

injury Signup and view all the answers

Which of the following describes the main characteristics of Sway-Back posture?

Decreased anterior lumbar curve and increased posterior thoracic curve Signup and view all the answers

Hamstrings are considered inhibited in Sway-Back posture.

False Signup and view all the answers

Name one non-correctible factor that can contribute to muscle imbalances.

Congenital conditions Signup and view all the answers

In Sway-Back posture, the iliacus and psoas major are __________.

inhibited Signup and view all the answers

Match the following muscle groups with their classification in Sway-Back posture:

Hamstrings = Facilitated/ Hypertonic Rectus femoris = Inhibited/ Lengthened Neck flexors = Inhibited/ Lengthened Lumbar extensors = Facilitated/ Hypertonic Signup and view all the answers

What is a correctible factor contributing to muscle imbalances?

Repetitive movements Signup and view all the answers

Excessive pronation at the subtalar joint should not be noted.

False Signup and view all the answers

What position should both feet ideally take to avoid postural issues?

Parallel or slight external rotation Signup and view all the answers

What might indicate a dominance of the quadriceps during the initiation of movement at the knees?

Movement initiated at the knees Signup and view all the answers

Tight plantar flexors can cause the heels to contact the floor adequately during movement.

False Signup and view all the answers

What muscles may show activation insufficiency if the knees initiate movement during squats?

gluteus group Signup and view all the answers

Inadequate mechanics and ______________ may lead to inability to achieve a parallel relationship between the tibia and torso.

tight dorsiflexors Signup and view all the answers

Match the terms with their associated conditions:

Poor mechanics = Inability to keep heels down Tight dorsiflexors = Inability to achieve tibia-torso parallel Gluteus group = Activation insufficiency Hamstrings = Contact behind the knee Signup and view all the answers

What outcome results from an inability to keep heels in contact with the floor?

Plantar flexor tightness Signup and view all the answers

The inability to achieve a parallel position between the tibia and torso can be attributed to poor mechanics.

True Signup and view all the answers

During joint movement, what is often indicated if the knees initiate movement?

quadriceps dominance Signup and view all the answers

What is the term for the noticeable protrusion of the vertebral border outward?

Scapular protraction Signup and view all the answers

A forward-head position indicates that the earlobe is positioned behind the acromion process.

False Signup and view all the answers

Which muscles are suspected to be tight in a forward-head position?

Cervical spine extensors, upper trapezius, levator scapulae Signup and view all the answers

The term used for the protrusion of the inferior angle and vertebral border outward is __________.

winged scapulae Signup and view all the answers

Match the following conditions with their suspected overactive muscles:

Feet collapse inward = Soleus; lateral gastrocnemius; peroneals Knees move inward = Hip adductors; TFL Lateral shift of torso = Side dominance and muscle imbalance Signup and view all the answers

In a squat, which joint location is associated with a lack of foot stability?

Feet Signup and view all the answers

The medial gastrocnemius is suspected to be underactive when the feet collapse inward during a squat.

True Signup and view all the answers

Which compensation is observed when knees move inward during a squat?

Knees move inward Signup and view all the answers

The overactive muscles suspected when the torso laterally shifts during a squat may result from a lack of __________ stability.

lower extremity Signup and view all the answers

What can be inferred about lower extremity mobility and stability?

They can be assessed by observing squat performance. Signup and view all the answers

Study Notes

Muscle Performance and Stabilization

Optimal movement performance involves muscle coordination for force production and joint stabilization.
Weaker stabilizer muscles (e.g., deep abdominals, hip stabilizers) can lead to inefficient movement, pain, or injury.
Functional training often incorporates exercises emphasizing stabilizing muscles, beneficial during rehabilitation.

Closed vs. Open Kinetic Chain Exercises

Closed-chain exercises: Fixed distal end (e.g., squats), promoting joint compression and stability.
Open-chain exercises: Free distal end (e.g., leg extensions), involving shearing forces at joints.
Closed-chain movements engage more muscles and promote better neuromuscular coordination.

Safe Movement Practices

The myth that knees should never go past toes during squats or lunges is misleading.
Allowing slight knee movement beyond toes can reduce hip stress, which can become excessive if restricted.
Teaching cues should include hip hinging to initiate movements and reduce forward knee travel.

Posture and Neutral Spine

The adult spine consists of 24 movable vertebrae, exhibiting three natural curves: Lordotic (cervical/lumbar) and Kyphotic (thoracic).
Maintaining a neutral spine during activities is crucial for posture and muscular balance.
Achieving pelvis alignment with lumbar spine reduces stress on the lower back.

Sway-Back Posture

Characterized by decreased anterior lumbar curve (flat-back) and increased posterior thoracic curve (kyphosis).
Muscle imbalances in sway-back posture include:
- Hypertonic: Hamstrings, lumbar extensors, upper posterior obliques.
- Inhibited: Iliacus, psoas major, rectus femoris, external obliques, neck flexors.

Factors Affecting Muscle Imbalances

Correctable factors: Repetitive movements, awkward positions, side dominance, joint stability/mobility issues, imbalanced strength training.
Non-correctable factors: Congenital conditions, certain pathologies, structural deviations, trauma.

Ankle and Foot Alignment

Feet should face forward or slightly externally rotated; observe pronation and supination at the subtalar joint.
Scapular protraction and winged scapulae can indicate muscle imbalances.

Head Position and Posture

Earlobe should align with the acromion process; forward head posture often results from poor positioning.
Commonly tight muscles in forward head position include cervical extensors, upper trapezius, and levator scapulae.

Evaluating Squat Mechanics

Observing squat performance can indicate lower extremity mobility and stability.
Key compensations:
- Feet: Instability may lead to inward/outward turning.
- Knees: Inward movement signals potential hip abductors tightness.
- Torso: Shifts may indicate side dominance and stability issues.
- Sagittal alignment must be maintained to assess effective movement patterns.

Muscle Activation in Squats

Proper squatting mechanics include initiating movement at the hips.
Compromised mechanics can indicate poor activation of the gluteus and quadriceps during squatting.

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Description

This quiz covers the essential aspects of muscle performance, stabilizer muscles, and the distinctions between closed and open kinetic chain exercises. It also addresses safe movement practices and common misconceptions in exercise techniques. Perfect for anyone interested in improving movement efficiency and rehabilitation strategies.

Muscle Performance and Movement Training

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Podcast

Questions and Answers

What is the initial movement that should be emphasized during a squat or lunge?

The thoracic region of the spine is convex posteriorly.

What is the term used for the normal curvature of the cervical and lumbar regions of the spine?

Achieving a balance in the pelvis requires excellent muscular strength and __________ on both sides of the trunk.

Match the following terms with their definitions:

What type of training is often used for rehabilitation and focuses on stabilizing musculature?

Closed-chain exercises tend to involve more shearing forces at the joints compared to open-chain exercises.

What happens when knees move forward beyond the toes during a squat if the technique is not correctly taught?

Name one primary movement pattern involved in activities of daily living (ADL).

Good posture can be achieved through repetition and practice.

Name one of the two regions of the spine that exhibit lordotic curvature.

In a closed-chain exercise, the end of the chain farthest from the body is __________.

Match the exercise to its characteristic:

What is the appropriate cue regarding knee movement during squats or lunges?

It is a myth that knee stress increases when allowing the knees to move past the toes in a squat.

Weak stabilizer muscles can lead to pain and __________ during movement.

Which of the following describes the main characteristics of Sway-Back posture?

Hamstrings are considered inhibited in Sway-Back posture.

Name one non-correctible factor that can contribute to muscle imbalances.

In Sway-Back posture, the iliacus and psoas major are __________.

Match the following muscle groups with their classification in Sway-Back posture:

What is a correctible factor contributing to muscle imbalances?

Excessive pronation at the subtalar joint should not be noted.

What position should both feet ideally take to avoid postural issues?

What might indicate a dominance of the quadriceps during the initiation of movement at the knees?

Tight plantar flexors can cause the heels to contact the floor adequately during movement.

What muscles may show activation insufficiency if the knees initiate movement during squats?

Inadequate mechanics and ______________ may lead to inability to achieve a parallel relationship between the tibia and torso.

Match the terms with their associated conditions:

What outcome results from an inability to keep heels in contact with the floor?

The inability to achieve a parallel position between the tibia and torso can be attributed to poor mechanics.

During joint movement, what is often indicated if the knees initiate movement?

What is the term for the noticeable protrusion of the vertebral border outward?

A forward-head position indicates that the earlobe is positioned behind the acromion process.

Which muscles are suspected to be tight in a forward-head position?

The term used for the protrusion of the inferior angle and vertebral border outward is __________.

Match the following conditions with their suspected overactive muscles:

In a squat, which joint location is associated with a lack of foot stability?

The medial gastrocnemius is suspected to be underactive when the feet collapse inward during a squat.

Which compensation is observed when knees move inward during a squat?

The overactive muscles suspected when the torso laterally shifts during a squat may result from a lack of __________ stability.

What can be inferred about lower extremity mobility and stability?

Study Notes

Muscle Performance and Stabilization

Closed vs. Open Kinetic Chain Exercises

Safe Movement Practices

Posture and Neutral Spine

Sway-Back Posture

Factors Affecting Muscle Imbalances

Ankle and Foot Alignment

Head Position and Posture

Evaluating Squat Mechanics

Muscle Activation in Squats

Studying That Suits You

Description

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