exercise phys final week 12 and week 13

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what is the worst score for functional movement screen

0

how many reps included for muscel endurance

1-4 minutes , 20-30 reps, or more than 15 reps

what is the rest intervals for muscle endurance

1-4 minutues

bushman found that if a soldier scored less than ____ on FMS, they were at an increased risk of injury

14

how many sets are used for muscle endurance

2-4

how many sets are used for hypertrophy

2-6

how many sets are used for power and agility

2-6

what is the best max score for functional movement screen

21

what is the rest interval for hypertrophy

3-5 minutes

what are the training loads for muscle endurance

30-60 %

what training loads are used for hypertrophy

40-80%

how many seconds should stretching be held

45-60 seconds

how many weeks should a patient stretch for it to be effective for true muscle/tendon lengthening

5-6 weeks

how long are rest intervals for power and agility

5-8 minutes

how many reps are used for power and agility

6-10

how many reps are used for hypertrophy

9-12

what part of ramp includes movement patterns of stretches such as dynamic stretches, walking lunges, flexibility. stretching holds between 45-60 seconds

A - activating

what tests are included in the impingement cluster screen

Hawkins-Kennedy, painful arc sign, infraspinatus sign, empty can

what are two ortho examination examples used to test for meniscus in our clincial exam

McMurray's, Apley's, Thessaly's

what part of RAMP includes progressive sport specific skills like spring, cutting, jumping

P-potentiation of muscle activation

what type of stretch involves a method that involves an isometric contraction of the antagonist followed by an immediate static stretch of the same group (contract-relax)

PNF stretch

what part of ramp includes Elevate HR/RR, increase whole vs. partial body bloow flow, decrease joint viscosity

R-raise the physiological effects

what does a movement screen provide

a movement screen simply provides the practitioner an idea of problematic area risks during a primitive movement ; gauges risk

what is motor skill acquisition

a process in which a performer learns to control and integrate posture locomotion and muscle activation that allows the individual to engage in variety of motor behaviors that are constrained by a range of tasks required

what is mobility

ability of a segment to move/ be moved in order to allow available ROM

what is stability

ability of the neuromuscular system to synergistic muscle action to control a proximal/distal segment or control during a superimposed movement

what does the A in RAMP stand for

activating

what type of stretch involves holding the stretch using the strength of the agonist

active static stretch

dynamic metabolic generated heat that increases whole body vasodilation, increase O2 supply , increase muscl elasticity, increased metabolic rate is describing what kind of warm up

active warm up

why was the functional movement screen developed

as a pre-participation screen to determine patients who have or lack ability to perform each of seven movements

what is the Bohr effect

as the increase in PCO2 occurs via metabolic waste product within tissues, the affinity of hemoglobin to O2 decreases which allows more oxygen to be released fo rmetabolic demand essentially

what stage of learning involves patient explroing performance of tasks indiffering environments

associative learning

what stage of learning involves patient requiring infrequent feedback and anticipate errors

associative learning

what stage of learning involves the patient concentrating on efficiacy and consistency of movement

associative learning

how often should a patient stretch

atleast 2-3x weekly; daily optimal

how long do you hold for a static stretch

atleast 30 seconds up to 60 seconds optimal

what stage of learning involves faded and knowledge of results feedback

autonomous learning

what stage of learning involves patient being able to focus on fine tuning and dual tasking

autonomous learning

what stage of learning involves patient getting "feel" of exercise

cognitive learning

what stage of learning involves patient having to think about each component of the skill

cognitive learning

what stage of learning involves patient to require frequent, intermediate feedback and knowledge of performance

cognitive learning

what stage of learning involves the patient learning the goal of the task

cognitive learning

what type of feedback is feedback that occurs during the task

concurrent feedback

what influence does arousal have on performance

continuum of physiological and pyschological asleep or being "psyched up"

how long do you hold PNF stretch

contract for ~5 seconds followed by a 10-30 second static hold

what are the seven functional movements used in functional movement screen

deep squat, hurdle step, in-line lunge, shoulder mobility, active SLR, trunk stability push-up, rotary stability

what is feedback

defined as sensory information that is received and processesd by the learner during or after performing or attempting to perform a motor skill

what type of feedback is extrinsic feedback that occurs after a set or several reps of a skill

delayed/ summary feedback

what type of repetition testing uses a series of testing sets that the atlete can complete at 3-5 reps, then increase load until 2 reps can be completed with proper technique

direct RM testing

what type of repetition testing is reserved for intermediate advanced athletes with atleast 6-12 months of training

direct Rep Max testing

the kinetic link model begins with gross motor development ; proximal joints of spine stabilize followed by ______

distal extremities

what type of stretch involves a gradual transition from one body position to another and a progressive increase in reach/ ROM

dynamic stretch

what psychological influence does emotion have on performance

emotional tie to prior success or failure (tie to memory)

what repetition testing uses a percentage after a load in determined when an athlete is take to volition at that RM

estimated RM testing

what type of repetition testing is reserved for novice lifters and strength phase rehab

estimated RM testing

what type fo cue is excellent for experienced athletes

external cue

what type of cue includes external focus on attention often controlled by the therapist

external cue

what type of cue may be performed both during and conclusion of the task/movement

external cue

what type of feedback is when the feedback is decreased over time to promote self correction and motor learning

faded feedback

what type of warm up consists of 5-10 minutes of slow aerobic exercises with the goal to increase HR, peripheral blood flow/O2, RR/ perspiration

general warm up

a distortion of time and space is a component of what

ideal psychological state

absence of fear> no fear of failure is a component of what

ideal psychological state

narrow focus of attention on activity/task is a component of what

ideal psychological state

no analysis of performance during task is a component of what

ideal psychological state

sense of effortlessness is a component of what

ideal psychological state

sense of personal control is a component of what

ideal psychological state

what type of feedback is extrinisc feedback that occurs immediately following the task

immediate feedback

what type of cue includes inherent internal focus on attention to the movement itself

internal cue

what type of cue includes kinesthetic feedback

internal cue

what type of cue is excellent for novel movements

internal cue

what type of cue relates to anatomical structures

internal cue

the funcitonal movement screen has high_______ between 20 therapists to determine faulty patterns

intra-rater reliability

motor performance fundanmentally builds skill to promote _________

learning

what type of feedback loop includes describing the task/movement then demonstrating the movement, then cueing the movement, doing the movement, then debriefing the outcome

long feedback loop

what part of RAMP includes movement patterns of stretches such as dynamic stretches, walking lunges, flexibility. stretching holds between 45-60 seconds

m-mobilizing

what component of movement is defined as "movement potential"

mobility

what does the M in RAMP stand for

mobilizing

what are the five psychological influences on performance

motivation, emotion, anxiety, arousal and stress

what is a complex set of internal processes that invovles the acquisition and permanent retention of a skilled movement or task through practice

motor learning

what involves an acquisition of the ability to carry out a skill

motor performance

what portion of examination does a movement assessment go under

objective portion

what is a common orthopedic/medical screening tool that is used in our clinical exam

ottawa ankle rules

what type of stretch involves a stretch using a device to hold limb in a position

passive static stretch

use of superficial vs deep heating modalities or thermal agents are used to heat specific, focal MSK tissues in order to increase vasodilation, decrease viscosity and increase parasympathetic system describes what kind of warm up

passive warm up

what does P in RAMP stand for

potentation of muscle activation

warren found that many studies show poor _________of injury with associated scroe cut off of greater than 14

predictability

what does a movement assessment provide

provides the practitioner with clinical data which helps identify the impairments that are likely contributing to the patient's complaints

cook describes the kinetic link model as interdependent segments that work_________--

proximal to distal

what does the R in RAMP method stand for

raise the physiological effects.

what does ottawa ankle rule screen for

referral screen for possible ankle fracture

what does canadian c spine rules screen for

referral screen for possible cervical spine fracture

what does Well's clinical prediction screen for

referral to physician/ ER to rule out possible DVT

what type of feedback loop is when you cue the movement or task, do the movement then debrief about the results of the movement

short feedback loop

what does mobility require

soft tissue extensibility, connective tissue flexibility and joint mechanics

what type of warm up is characterized by 5 minutes of sport specific movement and /of functional skills

specific warm up

what part of movement is defined as the ability to regulate the desired ROM and resist the undesired ROM of a system

stability

what type of stretching is recommended

static during general warm up and dynamic during specific warm up

what type of stretch involves slowly stretching a muscle/tendon group and holding the position/range

static stretch

what psychological influence does anxiety have on performance

subcategory of arousal that is often negatively perceived both cognitvely and somatically like tense muscles and tachycardia

what influence does stress have on performance

substantial imbalance between demand and response capability (ability to cope )

what psychological influence does motivation have on performance

the patient or athlete sees the benefit to exercise

a screen does not diagnose nor predict outcomes/ injury true or false

true

what are the goals of movement screen

used to identify observable maladaptive performance of primitive movements at extreme positions should appropriate stability and mobility are not maintained

what are the training loads for power and agility

varied difficulty/intensity/ duration

how are proprioceptors developed

via reflexive movements

improved metabolic reactions, primer for anerobic , primer for power vs. quick strengths is a benefit from what

warming up

increase in blood flow , increase in hemoglobin leading to an increase in o2 to musculature is a benefit from what

warming up

increase in rate of muscular force and prime reaction time is a benefit from what

warming up

what causes a lowered viscous resistance within muscle/ joints

warming up


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