NASM certified personal trainer exam
Terms
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- percentage of adults with low back pain
- 85
- ankle sprain
- gluteus max,med weak. over 2million yearly, most severe, females more, most common acute sports related injury. basketball, soccer, volleyball
- acl
- 80-150000yearly. most noncontact. transverse plane during eccentric deceleration.15-25yo. need to enhance neuromuscular control.
- kinetic chain
- soft tissue system (mm, ligaments, tendons, fascia), neural system, articular system
- kinetic chain assessment
- postural control, core stabilization, balance (neuromuscular stabilization), power (reactive neuromuscular stabilization) fxnal strength, fxnal flexibility, deceleration abilities
- integrated performance profile kinetic chain assessment
-
static assesments
transitional assessments
dynamic assessments - static assessments
- posture, serial distortion patterns, muscle length imbalances
- transitional assessments
-
overhead squat test, single leg squat test
single leg balance excursion test - dynamic assessments
-
sports specific movements
agility tests
gait assessment
reaction time tests - integrated flexibility continuum
-
corrective
active
dynamic - corrective flexibility
- improve mm imbalance, postural distortion, altered neural tissue dynamics
- active flexibility
-
active isolated
neuromuscular - core
-
lumbopelvic hip complex
thoracic spine
cervical spine - intramuscular coordination
- ability of individual muscle to have improved motor unit recruitment, rate coding and motor unit synchronization
- intermuscular coordination
- ability of neuromuscular system to allow improved integrated movement efficiency by allowing agonists, antagonists, synergists stabilizers and neutralizers to work together efficiently
- high levels of neuromuscular efficiency yields
-
greater recruitment of the agonist
less neural inhibition from the antagonist
greater force production and greater hypertrophy - power: reactive neuromuscular training
-
reflects fxnal activities
enhanced performance is related to rate of force production
speed of muscular exertion during functional movements is limited by neuromuscular system - kinetic chain will only move within a set range of speed set by
- cns
- neuro muscular system must react quickly following a______contraction to product a _____________ contraction and impart necessary force and acceleration in proper direction
- eccentric, concentric
- reactive training uses___________to enhance _____________________
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stretch shortening cycle;
nm efficience, rate of force production, reduced nm inhibition - types of strength
- max, absolute, relative, endurance, speed, stabilization, fxnal
- playing speed
- starting, stopping, acceleration, top end, change of direction, closing
- speed
- m balance, core, nm control, power, technical proficiency
- lateral speed and agility
- decelerate, stabilize, accelerate and change direction dynamically w/o loss of posture, speed, str, balance, body control
- quickness
- reaction time; ability to react to visual, auditory, kinesthetic feedback w/o hesitation
- integrated performance paradigm
- force reduction precedes all force production
- taking a step
- mm must eccentrically contract to decelerate gravity, ground rxn forces and momentum
- amortization phase
- stabilization str, core str, and nm efficiency control time between ecc and subsequent concentric contraction
- improving eccentric strength
- can handle heavier loads w/o overuse in connective tissue
- isolated training
- open kinetic chain movements; uniplanar, sagittal, low nm demand
- integrated training creates
- max motor unit recruitment
- most injuries occur in
- transverse plane during eccentric m contractions
- greatest tension development in mm produced by
- eccentric contractions then iso then concentric
- gluteus max
- transverse plane
- gluteus medius
- frontal plane
- common serial distortion patterns
-
upper crossed syndrome, lower crossed syndrome,
pronation distortion syndrome - muscle tightness can cause
- reciprocal inhibition and synergistic dominance
- reciprocal inhibition
- tight or overactive m causes decreased neural drive in antagonist ex psoas, glut max; causes decreased force by prime mover, causing synergistic dominance
- synergistic dominance
- synergists compensate for weak or inhibited prime mover
- length tension relationship
- mm can only produce optimal force from optimal length
- force couple relationship
- mm work in synergies to reduce force, stabilize dynamically and produce force
- hamstring
- eccentrically decelerates knee ext, hip flex, tibial int rot. concentrically assists in hip ext.
- integrated isolation
- isolating a weak segment while integrating entire kinetic chain
- one of the most indicative components of performance is
- rate of force production
- goals of integrated training
- injury prevention, body comp, strength, endurance flex, performance
- integrated kinetic chain profile
- activity demand analysis profile; postural assessment; flexibility assessment; core strength ; nm control; fxnal mvmt;fxnal strength; body fat; nutrition
- exercise variables
- plane, body position, base of support, lower extremity symmetry, upper extremity symmetry, external resistance, balance modality
- feet flatten/pronate and externally rotate
- tight calves, hams, piriformis weak gluteus medius
- knees in
- weak/inhibited glut max/med, tight adductors and it band
- low back arch
- tight iliopsoas other hip flexors; tight lats compensation for weak core
- low back round
- overactive ext obliques compensating for weak core
- arms forward
- tight lats, pec s , weak lower traps, rhomboids, t minor infra
- cervical spine hyperextends
- overactive scm, weak stabilizers
- active flex
- improve soft tissue extensibility, neural m control by reciprocal inhibition, autogenic inh
- fxnal flex
- dynamic; improve soft tissue ext by using body's mm to control speed direction and intensitiy of stretch
- static
- 20 sec x 3; autogenic inh
- smr
- autogenic inh
- neurodynamic
- mechanical elongation
- neuromuscular
- reciprocal inh; assisted
- active isolated
- dynamic extensibility and neuromuscular control; reciprocal inhibition
- dynamic stretching
- improves motor unit recruitment, synch, rate of force, overall nm efficiency; reciprocal inh
- dynamic calf biceps femoris, piriformis stretch
- mountain climbers, multiplanar lunge, prisoner squats
- feet ext rotate
- stretch soleus, lat gastroc, biceps femoris, piriformis
- increased low back ext
- stretch psoas, tfl, es, lats
- protruding abs
- tight psoas
- autogenic inh
- golgi tendon stimulated--> muscle spindle inhibited in same mm