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ACE Random Review
Mainly dealing with Deviations, muscles, body in general.
Topic | Information |
---|---|
Low Back Pain (LPB) - Acute | Last from a few days to a few weeks and is usual mechanical in nature. |
Low Back Pain - Chronic | Generally defined as pain that persist for more than 3 months. |
People with LBP should AVOID: | (1) Unsupported forward flexion, (2) Twisting at the waist w/ feet turned, (3) Lifting both legs simultaneously when in a prone or supine position, (4) Rapid movements (twisting,forward flexion, hypertension. |
People with LBP SHOULD: (full list (Pg.549)) | (1) Consult physician, (2) warm up & cool down each session, (3) maintain neutral pelvic alignment & erect torso, (5) Avoid head-forward position w/chin tilted up, (6) Always BEND knees when leaning forward, lifting, lowering |
LPB Basic Training Components: | Cardiorespiratory training, resistance training, and basic core exercises |
Concentric Muscle Contraction: | (Shorten) The length of the muscles shorten while undergoing tension. (bicep curl up) |
Eccentric Muscle Contraction: | (Lengthen) The length of the muscle elongates, or lengths while undergoing tension. Can be voluntary or involuntary. (bicep curl down) |
Isometric Muscle Contraction: | (Unchanged) Length of the muscle doesn't change when undergoing tension. (holding a Bicep Curl mid way in an "L" shape) |
Strain (Pg. 625) | Is the overstretching or tearing of muscles or tendons. Tendons are the dense fibrous cords of tissue that connect bones to muscles. The most common locations for a muscle ____ are the hamstring muscle and the lower back. |
Sprains (Pg.592) | Is the overstretching or tearing of ligaments. Ligaments are the bands of tissue that connect two bones together in a joint. The most common location for a ____ is the ankle joint. |
Shoulders NOT Level (Pg.162) : Muscles suspected to be Tight? | Upper Trapezius, Levator Scapula, Rhomboids. |
Asymmetry to midline (Pg.162) : Muscles suspected to be Tight? | Lateral trunk flexors (flexed side) |
Protracted (forward rounded) (Pg.162) : | Serratus anterior, anterior scapulohumeral muscles, upper trapezius |
Medially rotated humerus (Pg.162) : | Pectoralis major, latissimus dorsi (shoulder adducturs), subscapularis |
Kyphosis and depressed chest (162): | Shoulder adductors, pectoralis minor, rectus abdominis, internal oblique |
Shoulder Impingement Syndrome | Shoulder pain caused by connective tissue (tendons) rubbing on a shoulder blade. |
Type 1 Muscle Fibers (Slow- twitch) (Pg.270) | Enhances a stabilizers muscle's capacity for endurance which allows joints to stabilize for prolonged periods w/o fatigue. Are typically small w/ more aerobic power. |
Type 2 Muscle Fibers (Fast twitch) (Pg.270) | Primarily responsible for joint movement and generating larger force. Better suited for strength & power type training. Responsible for high-force, short duration contractions, and enhancements of muscle size/definition |
Lordosis (Pg.152) | Increased anterior lumbar curve from neutral. |
Muscles Imbalances Associated w/ Kyphosis-Lordosis Posture (Pg.151) | HYPERTONIC (Shoretend ): Hip Flexors, Lumbar extensors, Anterior chest/shoulders, Latissius dorsi, Mex Extensors INHIBITED (Lengthened): Hip Extensors, External obliques, Upper-back extensors, Scapular stabilizers, Neck flexors |
Muscles Imbalances Associated w/ Flat-back Posture (Pg.151) | HYPERTONIC (Shortened): Rectus Abdomonis, Upper-back extensors, Neck extensors, Ankle plantar flexors INHIBITED (Lengthened): Iliacus/psosas major, internal oblique, Lumbar extensors, Neck flexors |
Muscles Imbalances Associated w/ Posture (Pg.151) | HYPERTONIC (Shortened): INHIBITED (Lengthened): |
Kyphosis (Pg.152) | Increased posterior thoracic curve from neutral. |
Flat back (Pg.152) | Decreased anterior lumbar curve. |
Sway Back (Pg.152) | Decreased anterior lumbar curve and increased posterior thoracic curve from neutral. |
Scoliosis | Lateral spinal curvature often accompanied by vertebral rotation. |