Static Stretching - ANS IS Most common stretching technique -Extending the targeted muscle group to its max point and holding it for 30 sec or more. 2 Forms: -Active- Added force is applied by the individual -Passive- Added force is applied by an external force Dynamic Stretching - ANS IS -Continuous movement patterns that mimic the exercise or sport to be performed. -Purpose is to improve flexibility for a given sport or activity Ballistic Stretching - ANS IS -Used for athletic drills -Repeated bouncing movement to stretch targeted muscle group. -Triggers stretch reflex and may increase risk for injury -Safe if done from low to high-velocity and followed by static stretching Active Isolated Stretching (AIS) - ANS IS -Held only 2 seconds at a time. -Several sets with specific # of reps and gradually increase resistance by a few degrees each rep Myofascial Release - ANS IS -Uses a foam roller (or something similar) -Relieves tension and improves flexibility in the FASCIA (system of connective tissues that covers the whole body) and underlying muscle. -Small continuous back-and-forth movements -Over an area of 2-6 in. for 30-60 sec -Amount of pressure is determined by client's pain tolerance Proprioceptive Neuromuscular Facilitation (PNF) - ANS IS -Use of AUTOGENIC and RECIPROCAL inhibition -3 forms: -Hold-Relax -Contract-Relax -Hold-Relax with agonist contraction Hold-Relax PNF - ANS IS 1) Passive 10-sec pre-stretch 2) Hold and resist applied force, causing isometric contraction in the target muscle group, for 6 secs 3) Relax muscle group and passively stretch; hold for 30 sec to increase ROM 4) Greater stretch in final phase due to AUTOGENIC inhibition Contract-Relax PNF - ANS IS 1) Passive 10-sec pre-stretch 2) Trainer applies resistance, counteracting client's force of concentric contraction of target muscle group, w/out completely restricting joint through its ROM. 3)Relax muscle group and passively stretch; hold for 30 sec to increase ROM 4) Greater stretch during final phase due to AUTOGENIC inhibition Hold-Relax with Agonist Contraction PNF - ANS IS 1)Relax muscle group and passively stretch. 2) Concentrically contract opposing muscle group (of muscle group that's targeted); hold for 30 sec to increase ROM 3) Greater stretch during final phase due to RECIPROCAL and AUTOGENIC inhibition Health Risk Appraisal - ANS IS -A screening that addresses: -signs and symptoms of disease -risk factors -family history -Info can help ID the presence of CVD, Pulmonary, or other diseases. PAR-Q - ANS IS -Brief, self-administered medical questionnaire -Safe pre-exercise screening measure for low-to-moderate (but not vigorous) exercise training ACSM Risk Stratification - ANS IS -More comprehensive risk-factoring process -Determined by # of points. - 1 or less is LOW-RISK - > or =2 is MEDIUM RISK - Being symptomatic or having known disease is HIGH RISK Suggestions for Low-Risk Individuals - ANS IS -Medical exam or Doctor supervision is not necessary - Suggestions for Moderate-Risk Individuals - ANS IS -Medical exam is not necessary for moderate exercise but is recommended for vigorous exercise. -No doctor supervision necessary for submaximal test but is recommended for maximal test. Suggestions for High-Risk Individuals - ANS IS -Medical exam and doctor supervision is recommended Moderate-Intensity Exercise - ANS IS -40-60% of VO2R (VO2 Max - resting VO2) or HRR -VT1 is recommended upper limit Kinetic Chain - ANS IS -Combination of several successively arranged joints making a complex motor unit. -Either open or closed. Open Kinetic Chain Movement - ANS IS -Combination of successively arranged joints that's DISTAL aspect of extremity (end of chain farthest from body) moves freely and is not fixed to an object. -I.E. Seated leg extension, Leg Curl, Bench Press, Dumbbell Biceps Curl, Lat Pull-Down Closed Kinetic Chain Movement - ANS IS -DISTAL segment has external resistance and it restrains movement -Distal end of extremity is fixed, emphasizing joint compression and stabilizing the joint. -Considered more functional . -I.E. Squat, Leg Press, Wall Slides, Lunges, Elliptical Training, Stair Stepper, Versa Climber, Push-ups The Thomas Test - ANS IS -Quick/Simple assessment that examines length of muscles involved in hip flexion -Length helps determine tightness of primary hip flexor muscles (RECTUS FEMORIS, ILLIOPSOAS, ILLIOTIBIAL band) 1) Have client sit on bench/table on their ISCHAL TUBEROSITY (the boney point we normally sit on) 2) Take client back until lying in supine position w/ less than 1/2 the thigh off bench/table. LUMBAR region of back in contact w/ bench 3) Have client bring both knees toward chest and then release 1 leg so it's extended and touches bench Good Flexibility in the ILLIOPSOAS - ANS IS Assessment of Thomas Test - -What it means when client's lower leg touches the surface...? The individual has tight hip flexors (including RECTUS FEMORIS, ILLIOPSOAS, and ILLIOTIBIAL BAND). - ANS IS Assessment of Thomas Test - -What it means when client's back of the leg is even slightly off the surface...? Tight RECTUS FEMORIS (crosses the hip and knee joint) - ANS IS Assessment of Thomas Test - -What it means when client's knee is bent 70 degrees or less The ILLIOTIBIAL BAND is tight - ANS IS Assessment of Thomas Test - - What it means when client's leg abducts or is angled outward during the test False positive of the Thomas Test - ILLIOPSOAS will appear tight when not - ANS IS If client is pulling their knee toward chest too far and there's a posterior tilt of pelvis, it will be a ... False negative of the Thomas Test - hip flexors with appear fine when they aren't - ANS IS If client is not pulling their knee back far enough, is lifting the LUMBAR back off the surface (LORDOSIS), or creating a posterior pelvic tilt, it will be a ... Don't perform the Thomas Test - ANS IS Before assessing your client, ask if they have a sore or injured back. If they answer yes ... Posture - ANS IS -Biomechanical alignment of individual body parts and orientation of the body Balance - ANS IS -Maintaining body's position over it's base of support (BOS) w/in stability limits Lordosis - ANS IS -Increased anterior lumbar curve (bottom and belly out) -Lead to tension on the spine and low-back pain. (A Big Lord with a Big Belly) Kyphosis - ANS IS -Increased posterior thoracic curve (round shoulders like hunchback) --Commonly seen in older adults w/ OSTEOPOROSIS (Has an "H" in the name, stands for "Hunchback") Flat Back - ANS IS -Decreased anterior lumbar curve (normal inward curve of back) -Head exhibits a forward tilt. Sway Back - ANS IS -Decreased anterior lumbar curve -Increased posterior thoracic curve -Rounded shoulders, sunken chest, and forward-tilted head. (Femur and head are farther forward than in kyphosis, and greater posterior deviation) Scoliosis - ANS IS -Excessive lateral spinal curvature -More prevalent in women -May cause pelvis and shoulders to be slightly uneven Fatigue Postures - ANS IS -Caused by stress, pain, injuries, or exhaustion from daily activities -Results in temporary LORDOSIS or KYPHOSIS Predicted 1 Repetition Max (RM) Assessment - ANS IS = (lbs client can lift) x (Coefficient for # of reps completed) Trial 1 Repetition Max (RM) - ANS IS = (Weight of 3rd set) / (the % of 1 RM determined) Actual 1 Repetition Max (RM) Assessment - ANS IS 1) Client warms up and begins light resistance (50% 1 RM) 10 reps or less and then rest 1 min 2) 2nd set increases weight to 70-75% of 1 RM and decrease # of reps (3-5) and rest 1 min 3) 3rd set 85-90% of 1 RM for 2-3 reps, and rest 2-4 min Autogenic Inhibition - ANS IS -GTO is activated by force on muscle tendon -Relaxation of agonist muscle and Contraction of antagonist