Evaluating the Athlete Questionnaire

Size: px
Start display at page:

Download "Evaluating the Athlete Questionnaire"

Transcription

1 Evaluating the Athlete Questionnaire Prior to developing the strength and conditioning training plan the coach should first evaluate factors from the athlete s questionnaire that may impact the strength and conditioning training plans. Medical History Athletes with a history of injuries, inflammatory conditions, chronic pain or other health complications should be referred to a healthcare provider before proceeding with strength and conditioning training. It is important to identify any current heart conditions as well as risk factors for cardiovascular disease. Page 1 of 11

2 Surgeries, Injuries and Medications Some medications will affect blood pressure and heart rate. Identify history of surgeries and injuries. Pay particular attention to these areas when conducting the initial screening. You may need to modify exercises to avoid re-injury. Sport Specific Goals Evaluate the athlete s sport-specific limiters and strengths. Use these to develop goals, and to help you identify specific exercises to incorporate in the program. Strength and Conditioning Training Experience Take note of the athlete s prior strength training experience. Novices may need additional instruction and guidance to correctly perform exercises. Some athletes enjoy specific exercises or routine. You should evaluate their current plan and try to incorporate as many of these exercises as possible as long as it meets the specific goal. You may need to educate the athlete on your choices should they differ from the current plan. Instructor Note: If your athlete is currently participating in group fitness programs you will need to educate him or her on the benefit of sport-specific training rather than general fitness classes. Page 2 of 11

3 Equipment and Schedule Evaluate the athlete's preferences for location (home, facility and/or work) schedule and equipment. This information will impact the choice of exercises and session scheduling. Lifestyle Athletes who sit for long periods with hips flexed may lead to tight hip flexors, postural imbalances (rounded shoulders and forward leaning head). Wearing high heel shoes may also increase the athlete s tightness of the gastrocnemius and soleus muscles comprising the calves, and the Achilles tendon. Repetitive motions can cause a pattern overload to muscles and joints. Look for repetitive motions in occupation (such as using a mouse and keyboard), lifestyle (such as lifting an infant) or previous training (such as long distance cycling). Page 3 of 11

4 Screenings Screenings will: Evaluate an athlete s asymmetries and muscle imbalances that may contribute to the development of poor performance and chronic overuse injuries. Identify limitations and risks for strength and conditioning exercises Provide a basis for selecting exercises that address factors of faulty movement patterns and exercises to improve stability, strength and muscle endurance The essential screenings that will help a coach create a strength and conditioning training plan are: Static postural screening Dynamic postural screening: o overhead squat screening o single-leg squat screening Core endurance screening Instructor Note: The results of the screenings are used to customize exercise selections for an athlete s strength and conditioning training plan. Static Posture Screening (See Resource for Protocols, Form and Muscle Imbalances) You should conduct a posture san athlete s muscular imbalances just by observing his or her posture from an anterior, lateral and posterior viewpoint. Proper postural alignment allows for optimal neuromuscular efficiency. It also ensures all the muscles in the body are kept at the proper length, which allows for proper joint motion, muscle balance and maximal force production. Proper postural alignment allows for optimal neuromuscular efficiency. It also ensures all the muscles in the body are kept at the proper length, which allows for proper joint motion, muscle balance and maximal force production. Page 4 of 11

5 Static Posture Screening: Anterior View Ask the athlete to stand with his or her arms by the sides of the body, and with the feet hipwidth and facing forward. Head and Neck The head should be in a neutral position; not tilted left or right. Shoulders The shoulders should be relaxed and level; not elevated or rounded. Lumbar-pelvic hip complex The pelvis should be level; the anterior iliac crest (hips) should be horizontally level (in the same transverse plane.) Knees The knees should be in line with the toes, not abducted (externally rotated) or adducted (internally rotated.) Feet The feet should be straight and parallel; not flattened or externally rotated. Static Posture Screening: Lateral View Ask the athlete to stand laterally with his or hands at the side, looking forward. Begin by examining the head and neck. Head and Neck The head should be in a neutral position; not tilted or rotated. The chin should not be excessively extended or jutting out. Shoulders The shoulders should have a normal curve and should not be elevated. The shoulder should line up with AC (acromioclavicular) joint ; scapulae should not be winged Page 5 of 11

6 Static Posture Screening: Lateral View (cont d) Lumbar-pelvic hip complex The spine should have a normal curve that is slightly convex to anterior. The thoracic spine should have a normal curve, slightly convex to posterior, and the lumbar spine should have a normal curve, not overly extended. The pelvis should be in a neutral position, not anteriorly (sway back) or posteriorly rotated. Knee The knees should be in a neutral position, not flexed or hyperextended. Feet The leg should be vertical and at a right angle to the soles of the feet. Static Posture Screening: Posterior View Head and Neck The head should be in a neutral position; not tilted left or right. Shoulders The shoulders should be relaxed and level; not elevated. The scapula should be horizontally even about 3-4 inches apart. The medial borders should be parallel, and not protracted. Pelvis The pelvis should be level; the posterior iliac crest (hips) should be horizontally level (in the same transverse plane.) Knee The legs should be parallel; not abducted (externally rotated) or adducted (internally rotated.) Feet The heels should be straight and parallel; not overly pronated. Page 6 of 11

7 Posture Screening: Upper Cross Syndrome Upper crossed syndrome is an imbalance of the upper body muscles. In the posture screening you may see: Jutting chin and forward extension of the head (commonly found with athletes who sit at a desk and work on computer monitors). Elevated and or rounded shoulders Winging scapula Overactive (tight) muscles are: Scalenes upper trapezius levator scapulae latissimus dorsi teres major and subscapularis pectoralis (major and minor) Underactive (and weak) muscles are: deep neck flexors (muscles in neck in front of the spine) serratus anterior rhomboids middle and lower trapezius Teres minor Infraspinatus Lower Cross Syndrome The lower crossed syndrome is characterized by an arch or sway in the back possibly due to an anterior tilt of the pelvis. This causes an increase in the lumbar extension and a decrease in hip extension. It is commonly seen in athletes who sit a lot for work. Overactive (or tight) muscles are: thoraco-lumbar extensors hip flexors (rectus femoris and iliopsoas) gastrocnemius soleus Underactive muscles are: abdominals (particularly transversus abdominus and internal obliques) glutes (maximus and medius) anterior tibialis and posterior tibialis Instructor Note: Overactive muscles should be addressed with muscle specific flexibility and stretching exercises before strengthening and activating the underactive muscles. Page 7 of 11

8 Dynamic Movement Screenings Poor dynamic postural alignment increases the risk of muscle imbalances with can alter movement patterns and increase stress on the joints. This two-part screening consists of the overhead squat and the single-leg squat. Instructor Note: The results of this screening will help you determine issues with joint mobility, stability, balance, and muscle imbalance. These can be addressed through exercise selection. (For example, select stretching exercises to reduce muscle tension of overactive muscles. Select auxiliary and activation exercises for underactive muscles. Overhead Squat Screening (See Resources for Protocol, Form, Muscle Imbalances) The purpose of the overhead squat screening is to evaluate issues in the hips, shoulders and ankles due to joint immobility, muscle activation and overall neuromuscular control. It may also help identify muscle imbalances. *Instructor Note: Some coaches conduct the screening with and without running shoes. The results are compared to determine if the shoes are affecting stability, balance, and joint mobility. Overhead Squat Screening: Front (Anterior) View The feet should remain straight ahead; not pronating or turned out or supinating The knees should be tracking in line with the toes; not moved inward (adducted and internally rotated) Shoulders should be level and depressed; not elevated Head and chin should be in a neutral position; chin should not be jutting out Page 8 of 11

9 Overhead Squat Screening: Side (Lateral) View The feet should remain straight ahead; not pronating or turned out or supinating; heels should remain on ground The knees should be tracking in line with the toes; not moved inward (adducted and internally rotated) The lower back should be flat and aligned with shoulders/arms; not arching or rounding The upper body should not be excessively leaning Shoulders should be aligned with arms and back; not falling forward Head and chin should be in a neutral position; chin should not be jutting out Overhead Squat Screening: Posterior (Back) View The feet should remain flat on the ground; heels should not be elevated The heels should remain on the ground; not elevated The pelvis should remain symmetrical from midline; not shifted right or left Single Leg Squat (See Resources for Protocol, Form, Muscle Imbalances) The purpose of the single-leg squat screening is to evaluate dynamic flexibility, core strength, balance and neuromuscular control. Single Leg Squat Screening: The feet should remain straight ahead; not pronating or turned out or supinating The knees should be tracking in line with the foot (2 nd and 3 rd toes); not moving inward (adducted and internally rotated) The hips should be level; one side should not be elevated or dropped Shoulders should be level and depressed; not elevated Valgus Knee compensation possibly due to: Overactive(tight): o Abductor complex o biceps femoris (short head) o Vensor Fascia Latae (TFL) o Vastus lateralis Underactive (weak): o Gluteus medius o Gluteus maximus muscles o Vastus medialis oblique(vmo) Mobility and stability issue in the ankle and hip joints Page 9 of 11

10 Core Endurance (See Resources for Protocol, Form, Muscle Imbalances) The purpose of the core muscle endurance screening is to establish a baseline used to monitor the development of the core muscle endurance. The results of this screening will help the coach determine core exercises to be incorporated into the strength and conditioning training sessions. This screening involves five core endurance tests: Trunk flexion test Trunk extensor test Bilateral (left/right) side plank tests Prone plank test Core muscles and their function: Muscle Function Muscle Fiber Muscle Actions Type Rectus Abdominis Trunk Flexion Fast Twitch Global/ Superficial Internal Obliques Trunk Flexion, Rotation Slow Twitch Deep Stabilizer and Lateral Flexion External Obliques Trunk Flexion, Rotation Fast Twitch Global/ Superficial and Lateral Flexion Transversus Compresses Abdomen Slow Twitch Deep Stabilizer Abdominis Multifidus Stabilize Spine Slow Twitch Deep Stabilizer Rotatores Stabilize Spine Slow Twitch Deep Stabilizer Semispinalis Stabilize Spine Slow Twitch Deep Stabilizer Quadratus Side Flexion Fast Twitch Global/ Superficial Lumborum Latissimus Dorsi Shoulder Adduction, Fast Twitch Global/ Superficial Extension and Internal Rotation Pelvic Floor Forms pelvic diaphragm Slow Twitch Deep Stabilizer -Levator ani -Coccygeus that support pelvic viscera, increases intraabdominal pressure and flexes coccyx Diaphragm Respiration Instructor notes; Use the results of this screening to determine core exercises to be incorporated into the strength and conditioning training sessions. Page 10 of 11

11 Creating a Strength and Conditioning Training Plan After obtaining information from the athlete questionnaire, conducting the screenings you can make informative decisions about what exercises should be included in the athlete s training sessions. Remember, overactive muscles should be stretched, and. underactive muscles should be strengthened. Stretch these muscles Activate and strengthen these muscles Example - Results from Single Leg Squat Screening Checkpoint Expected Issue Knees Shoulders Knees track in line with 2 nd and 3 rd toes Horizontally level and depressed Knees move inward (adduct and internally rotate) R Shoulder elevated L- Shoulder elevated Probable Overactive Muscles Adductor Complex Bicep Femoris (short head) Tensor Fascia Latae (TFL) Vastus Lateralis Upper Trapezius Sternocleidomastoid Levator Scapula Probable Underactive Muscles Gluteus Medius Gluteus Maximus Vastus Medialis Oblique (VMO) Mid/lower Trapezius Instructor Note: You will explore the various exercises to stretch the overused muscles, and activate/strengthen the underused muscles in this module s Exercises topic. You will also learn how to sequence these exercises in the Training Sessions topic. Page 11 of 11

Temporalis Elevates & retracts mandible. Masseter Elevates mandible. Sternocleidomastoid Neck flexion. Trapezius Elevates & depresses shoulders

Temporalis Elevates & retracts mandible. Masseter Elevates mandible. Sternocleidomastoid Neck flexion. Trapezius Elevates & depresses shoulders Anterior Posterior Temporalis Elevates & retracts mandible Masseter Elevates mandible Sternocleidomastoid Neck flexion Trapezius Elevates & depresses shoulders Masseter Elevates mandible Temporalis Elevates

More information

Role Of The Fitness Professional. Causes of Fitness Related Injuries. The Assessments. Screening & Assessing: A Holistic Approach 2/9/2016

Role Of The Fitness Professional. Causes of Fitness Related Injuries. The Assessments. Screening & Assessing: A Holistic Approach 2/9/2016 Screening & Assessing: A Holistic Approach Role Of The Fitness Professional Fitness professionals must assess clientele, but need to understand the difference between medical diagnosis vs fitness limitations.

More information

Primary Movements. Which one? Rational - OHS. Assessment. Rational - OHS 1/1/2013. Two Primary Movement Assessment: Dynamic Assessment (other)

Primary Movements. Which one? Rational - OHS. Assessment. Rational - OHS 1/1/2013. Two Primary Movement Assessment: Dynamic Assessment (other) Primary Movements Practical Application for Athletic Trainers Two Primary Movement Assessment: NASM-CES Overhead Squat Single-leg Squat Dynamic Assessment (other) Single-leg Step Off Functional Movement

More information

Active-Assisted Stretches

Active-Assisted Stretches 1 Active-Assisted Stretches Adequate flexibility is fundamental to a functional musculoskeletal system which represents the foundation of movement efficiency. Therefore a commitment toward appropriate

More information

EXERCISE PHOTOS, TIPS AND INSTRUCTIONS

EXERCISE PHOTOS, TIPS AND INSTRUCTIONS Page 1 of 21 EXERCISE PHOTOS, TIPS AND INSTRUCTIONS Page 2. Squat Page 12. Crab Walks Page 3. Single Leg Squat Page 13. Bench Press Page 4. Split Squat Page 14. Bench Pull Page 5. Deadlift Page 15. Shoulder

More information

Chapter 3: Applied Kinesiology. ACE Personal Trainer Manual Third Edition

Chapter 3: Applied Kinesiology. ACE Personal Trainer Manual Third Edition Chapter 3: Applied Kinesiology ACE Personal Trainer Manual Third Edition Introduction Kinesiology is the study of the body s infinite number of movements, positions, and postures and is grounded in the

More information

ACE s Essentials of Exercise Science for Fitness Professionals TRUNK

ACE s Essentials of Exercise Science for Fitness Professionals TRUNK ACE s Essentials of Exercise Science for Fitness Professionals TRUNK Posture and Balance Posture refers to the biomechanical alignment of the individual body parts and the orientation of the body to the

More information

Compiled and Designed by: Sport Dimensions - 2 -

Compiled and Designed by: Sport Dimensions - 2 - SOCCER TRAINING While all reasonable care has been taken during the preparation of this edition, neither the publisher, nor the authors can accept responsibility for any consequences arising from the use

More information

Functional Movement Screen (Cook, 2001)

Functional Movement Screen (Cook, 2001) Functional Movement Screen (Cook, 2001) TEST 1 DEEP SQUAT Purpose - The Deep Squat is used to assess bilateral, symmetrical, mobility of the hips, knees, and ankles. The dowel held overhead assesses bilateral,

More information

The Time Constrained Athlete:

The Time Constrained Athlete: The Time Constrained Athlete: Developing a 15 Minute Rehabilitation Program Josh Stone, MA, ATC, NASM-CPT, CES, PES Sports Medicine Program Manager National Academy of Sports Medicine Agenda 1. Introduction

More information

Scapula Spine Lateral edge of clavicle. Medial border Scapula. Medial border of Scapula, between superior angle and root of spine. Scapula.

Scapula Spine Lateral edge of clavicle. Medial border Scapula. Medial border of Scapula, between superior angle and root of spine. Scapula. Muscle attachments and actions answer sheet Muscle Origins insertions Movements Joints crossed Trapezius Base of skull Spinous process of C7 Thoracic Spine Lateral edge of clavicle Elevation Retraction

More information

Flexibility Training Concepts

Flexibility Training Concepts Flexibility Training Concepts The normal extensibility of all soft tissues that allow the full range of motion of a joint. Flexibility The combination of flexibility and the nervous system's ability to

More information

Move to IMPROVE. Strength Program

Move to IMPROVE. Strength Program Move to IMPROVE Strength Program Intro Our activities of daily living involve both static and dynamic postures. Static posture is how one presents itself in stance and is the base form from which an individual

More information

Stretching. Back (Latissimus dorsi) "Chicken Wings" Chest (Pec. major + Ant. deltoid) "Superman" Method: Method: 1) Stand tall and maintain proper

Stretching. Back (Latissimus dorsi) Chicken Wings Chest (Pec. major + Ant. deltoid) Superman Method: Method: 1) Stand tall and maintain proper Chest (Pec. major + Ant. deltoid) "Chicken Wings" Back (Latissimus dorsi) "Superman" 1) Stand tall and maintain proper 1) Reach hands overhead and lumbar curve. grasp one wrist. 2) Place palms on lower

More information

Cadaver Muscular System Practice Practical

Cadaver Muscular System Practice Practical Cadaver Muscular System Practice Practical Station 1 Station 1 1. Specific structure 1. Rectus sheath 2. Red line 2. Linea alba Station 2 Station 2 3. Red muscle 1. Rectus abdominis 4. Red muscle actions

More information

PART ONE. Belly Dance Fitness Technique

PART ONE. Belly Dance Fitness Technique PART ONE Belly Dance Fitness Technique OVERVIEW Understanding belly dance movement The gentle, symmetrical, rhythmic undulations that we practice in Belly dance can help to revitalize almost every part

More information

Certified Personal Trainer Re-Certification Manual

Certified Personal Trainer Re-Certification Manual Certified Personal Trainer Re-Certification Manual Section II 1 Anatomy & Physiology Terms Anatomy and physiology are closely related fields of study: anatomy is the study of form, and physiology is the

More information

Muscle Energy Technique

Muscle Energy Technique PRACTICE SESSION: Muscle Energy Technique BE AN ARTIST and work out the best way for you to use the Muscle Energy Technique (MET). This technique works best when muscles are shortened. If you try MET on

More information

Pilates for the Endurance Runner With Special Focus on the Hip Joint

Pilates for the Endurance Runner With Special Focus on the Hip Joint Pilates for the Endurance Runner With Special Focus on the Hip Joint Kellie McGeoy April 11 th, 2014 Aptos, CA 2013 1 Abstract: Endurance running is defined as any distance over 5 kilometers (3.1 miles)

More information

Human anatomy reference:

Human anatomy reference: Human anatomy reference: Weak Glut Activation Weak gluteal activation comes from poor biomechanics, poor awareness when training or prolonged exposure in deactivated positions such as sitting. Weak Glut

More information

How to GET RESULTS BETWEEN SESSIONS LumboPelvic Hip Complex HOMEWORK. LPHC Homework Presented by Dr. Bruce Costello

How to GET RESULTS BETWEEN SESSIONS LumboPelvic Hip Complex HOMEWORK. LPHC Homework Presented by Dr. Bruce Costello How to GET RESULTS BETWEEN SESSIONS LumboPelvic Hip Complex HOMEWORK LPHC Homework Presented by Dr. Bruce Costello Spinal Mobilization Reaching for the Stars Side-Bend Modified Karate Punch Session Objectives

More information

Chiropractic Technician Class

Chiropractic Technician Class Chiropractic Technician Class Presentation By: Dr. Kay Miller. The Role of Exercise as it Relates to Our Musculoskeletal System Introduction to the topic and Preliminary Physical exam Musculoskeletal anatomy:

More information

BLUE SKY SCHOOL OF PROFESSIONAL MASSAGE AND THERAPEUTIC BODYWORK Musculoskeletal Anatomy & Kinesiology POSTURE & GAIT ASSESSMENT

BLUE SKY SCHOOL OF PROFESSIONAL MASSAGE AND THERAPEUTIC BODYWORK Musculoskeletal Anatomy & Kinesiology POSTURE & GAIT ASSESSMENT BLUE SKY SCHOOL OF PROFESSIONAL MASSAGE AND THERAPEUTIC BODYWORK Musculoskeletal Anatomy & Kinesiology POSTURE & GAIT ASSESSMENT MSAK201-I Session 4 LEARNING OBJECTIVES: By the end of session 4, the student

More information

9/4/10. James J. Lehman, DC, MBA, DABCO. Why is posture important to you, the chiropractic physician?

9/4/10. James J. Lehman, DC, MBA, DABCO. Why is posture important to you, the chiropractic physician? James J. Lehman, DC, MBA, DABCO The posture of homo sapiens is a complex biomechanical continuum, which involves the function of muscles, ligaments, fascia, nerves, osseous structures, neuromuscular control,

More information

POSTURAL ANALYSIS. Posture is the attitude of the body. Good Posture = maximum efficiency with minimum effort

POSTURAL ANALYSIS. Posture is the attitude of the body. Good Posture = maximum efficiency with minimum effort POSTURAL ANALYSIS A Postural Analysis should be undertaken on a client prior to each occasion a treatment is performed. It can vary from an extensive total body analysis to just a specific problem area.

More information

STRETCHING. Benefits of stretching

STRETCHING. Benefits of stretching STRETCHING Benefits of stretching Most individuals and athletes, never take stretching seriously. They have what we refer to as a weight lifting mentality. The misconception is that if you do not feel

More information

IFAST Assessment. Name: Date: Sport: Review Health Risk Assessment on initial consult form. List Client Goals (what brings you here?

IFAST Assessment. Name: Date: Sport: Review Health Risk Assessment on initial consult form. List Client Goals (what brings you here? IFAST Assessment Name: Date: Sport: Review Health Risk Assessment on initial consult form List Client Goals (what brings you here?) Cardiovascular Measurements Blood Pressure Resting Heart Rate Body Composition

More information

Lower Crossed Syndrome

Lower Crossed Syndrome Lower Crossed Syndrome Sang mi Yun October 23 rd 2017 Costa Mesa 2016 Abstract Lower-Crossed Syndrome (LCS) is also referred to as distal or pelvic crossed syndrome. In LCS, tightness of the thoracolumbar

More information

Chapter 6. Fitness Assessment

Chapter 6. Fitness Assessment Chapter 6 Fitness Assessment Purpose To provide the fitness professional with valuable techniques to build a complete fitness assessment for a client. To provide the fitness professional with information

More information

Human Anatomy and Physiology I Laboratory

Human Anatomy and Physiology I Laboratory Human Anatomy and Physiology I Laboratory Gross Anatomy of the Muscular System (Two weeks) 1 This lab involves study of the laboratory exercise Gross Anatomy of the Muscular System. Complete the Review

More information

Connecting the Core. Rationale. Physiology. Paul J. Goodman, MS, CSCS. Athletes have been inundated with terminology

Connecting the Core. Rationale. Physiology. Paul J. Goodman, MS, CSCS. Athletes have been inundated with terminology Connecting the Core Paul J. Goodman, MS, CSCS Athletes have been inundated with terminology and references to core development in recent years. However, little has been conveyed to these athletes on what

More information

Provide movement Maintain posture/stability Generate heat

Provide movement Maintain posture/stability Generate heat How we move.. What do muscles do for us? Provide movement Maintain posture/stability Generate heat (skeletal muscle accounts for 40% body mass) So looking at skeletal muscles.. What do skeletal muscles

More information

Pilates instructor final mat exam - ANSWERS

Pilates instructor final mat exam - ANSWERS Balanced Body - Mat EXAM Pilates instructor final mat exam - ANSWERS Name Date Training Location Examiner Total Points - 60 Passing Grade - 42 1) Which of the following are considered Balanced Body Pilates

More information

PILATES CONDITIONING FOR SURFERS

PILATES CONDITIONING FOR SURFERS PILATES CONDITIONING FOR SURFERS Michelle Hopper January 11, 2018 Body Arts and Science International Comprehensive Teacher Training Program 2013 Jen Pearlstein Oceanside CA ABSTRACT Modern surfing is

More information

Biology 2401 Muscles List for CPC models

Biology 2401 Muscles List for CPC models Biology 2401 List for CPC models Italicized muscles are dissect and similar in the cat = Dissect and note the differences in human and cat Major of the Human Head Facial Expression Epicranius frontalis

More information

FIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT

FIT IN LINE EXAMPLE REPORT (15/03/11)   THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core

More information

Synergist Muscles. Shoulder (glenohumeral joint) Flexion Deltoid (anterior fibers) Pectoralis major (upper fibers) Biceps Brachii Coracobrachialis

Synergist Muscles. Shoulder (glenohumeral joint) Flexion Deltoid (anterior fibers) Pectoralis major (upper fibers) Biceps Brachii Coracobrachialis Synergist Muscles Dr Gene Desepoli DrGeneLMT@gmail.com Shoulder (glenohumeral joint) Deltoid (anterior fibers) Pectoralis major (upper fibers) Biceps Brachii Coracobrachialis Deltoid (posterior fibers)

More information

Balanced Body Movement Principles

Balanced Body Movement Principles Balanced Body Movement Principles How the Body Works and How to Train it. Module 3: Lower Body Strength and Power Developing Strength, Endurance and Power The lower body is our primary source of strength,

More information

The Muscular System PART C. PowerPoint Lecture Slide Presentation by Patty Bostwick-Taylor, Florence-Darlington Technical College

The Muscular System PART C. PowerPoint Lecture Slide Presentation by Patty Bostwick-Taylor, Florence-Darlington Technical College PowerPoint Lecture Slide Presentation by Patty Bostwick-Taylor, Florence-Darlington Technical College The Muscular System 6 PART C Five Golden Rules of Skeletal Muscle Activity Table 6.2 Muscles and Body

More information

In-Depth Foundations: Anatomy Terms to Know

In-Depth Foundations: Anatomy Terms to Know Be familiar with / able to identify and define all the following parts. The Spine Cranium Vertebrae Cervical, Thoracic, Lumbar Sacrum Coccyx Bones of Upper Body Cranium Mastoid process; Occipital condyle,

More information

Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position

Flexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion

More information

P ERFORMANCE CONDITIONING. Postural Priorities - Rib Cage Influences on the Volleyball Player s Shoulder VOLLEYBALL

P ERFORMANCE CONDITIONING. Postural Priorities - Rib Cage Influences on the Volleyball Player s Shoulder VOLLEYBALL P ERFORMANCE VOLLEYBALL CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING VOLLEYBALL PLAYERS www.performancecondition.com/volleyball Postural Priorities - Rib Cage Influences on the Volleyball Player s

More information

Secrets and Staples of Training the Athletic Shoulder

Secrets and Staples of Training the Athletic Shoulder Secrets and Staples of Training the Athletic Shoulder Eric Beard Corrective Exercise Specialist Athletic Performance Enhancement Specialist EricBeard.com AthleticShoulder.com Presentation Overview Rationale

More information

Posture. Kinesiology RHS 341 Lecture 10 Dr. Einas Al-Eisa

Posture. Kinesiology RHS 341 Lecture 10 Dr. Einas Al-Eisa Posture Kinesiology RHS 341 Lecture 10 Dr. Einas Al-Eisa Posture = body alignment = the relative arrangement of parts of the body Changes with the positions and movements of the body throughout the day

More information

34 Pictures That Show You Exactly What Muscles You re Stretching

34 Pictures That Show You Exactly What Muscles You re Stretching By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip Flexor Stretch. Glute Stretch. Hamstring stretch STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel

More information

Prime movers provide the major force for producing a specific movement Antagonists oppose or reverse a particular movement Synergists

Prime movers provide the major force for producing a specific movement Antagonists oppose or reverse a particular movement Synergists Dr. Gary Mumaugh Prime movers provide the major force for producing a specific movement Antagonists oppose or reverse a particular movement Synergists Add force to a movement Reduce undesirable or unnecessary

More information

Due in Lab weeks because of Thanksgiving Prelab #10. Homework #8. Both sides! Both sides!

Due in Lab weeks because of Thanksgiving Prelab #10. Homework #8. Both sides! Both sides! Lab 8 MUSCLES Due in Lab 10 2 weeks because of Thanksgiving Prelab #10 Both sides! Homework #8 Both sides! Refer to Muscles 22-23 Naming of muscles Origin Site of muscle attachment that doesn t move during

More information

Killer Core Circuit Designed by: Amelia Weaver Tawsha Brazeley Derek Montoya Kelsey Garcia Robyn Ledesma Shasity Tsosie

Killer Core Circuit Designed by: Amelia Weaver Tawsha Brazeley Derek Montoya Kelsey Garcia Robyn Ledesma Shasity Tsosie Killer Core Circuit Designed by: Amelia Weaver Tawsha Brazeley Derek Montoya Kelsey Garcia Robyn Ledesma Shasity Tsosie Overview: This circuit is designed to target all aspects of the core musculature

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

Biceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points

Biceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points Biceps Curl Muscle Focus: Biceps Stand tall with feet shoulder-width apart, invisible dumbbells at hips Curl both invisible dumbbells up toward shoulders Lower arms and repeat You do < 12 Reps = 500 Body

More information

Muscle fiber (cell) Blood vessel. Perimysium. Epimysium. Fascicle (wrapped by perimysium) Endomysium (between fibers) Tendon. Bone

Muscle fiber (cell) Blood vessel. Perimysium. Epimysium. Fascicle (wrapped by perimysium) Endomysium (between fibers) Tendon. Bone Figure 6.1 Connective tissue wrappings of skeletal muscle. Blood vessel Muscle fiber (cell) Perimysium Epimysium Fascicle (wrapped by perimysium) Tendon Endomysium (between fibers) Bone Figure 6.15 Superficial

More information

The abdominal muscles:

The abdominal muscles: Core Body Strength A horse s natural centre of gravity is slightly behind the shoulder and approximately one third of the way down it s body. In order to accommodate the weight of the rider, we need to

More information

Pilates Mat Exercises for Dancers By Gabriella Berkow Goucher College

Pilates Mat Exercises for Dancers By Gabriella Berkow Goucher College Gabriella Berkow 1 Pilates Mat Exercises for Dancers By Gabriella Berkow Goucher College The following exercise sequence represents selected Pilates mat exercises that correspond to specific components

More information

2/4/2018. Identify the two reasons why muscle cells may go through muscle fatigue. Ch.7 Review. Sternocleidomastoid.

2/4/2018. Identify the two reasons why muscle cells may go through muscle fatigue. Ch.7 Review. Sternocleidomastoid. Ch.7 Review Identify the two reasons why muscle cells may go through muscle fatigue Temporalis Depressor anguli oris Sternocleidomastoid Tibialis anterior 1 Gluteus medius Deltoid Adducts & rotates scapula

More information

Stretching Exercises for the Lower Body

Stretching Exercises for the Lower Body Stretching Exercises for the Lower Body Leg Muscles The leg has many muscles that allow us to walk, jump, run, and move. The main muscle groups are: Remember to: Warm-up your muscles first before stretching

More information

Training Philosophy. There are numerous views on core conditioning.

Training Philosophy. There are numerous views on core conditioning. Abs Lab Presented by Helen Vanderburg BKin, ACE, CanFitPro, Yoga and Pilates 2005 IDEA Instructor of the Year 2006/ 1996 CanFitPro Presenter of the Year Nautilus and BOSU Fitness Education Team Introduction

More information

The Muscles of the Core

The Muscles of the Core The Muscles of the Core Rectus abdominis - abdominal muscle that attaches at the fifth through seventh ribs, the lower sternum and the front of the pubic bone. This muscle flexes the spine, compresses

More information

Anatomy Module Study Guide

Anatomy Module Study Guide Anatomy Module Study Guide Please use this step-by-step study guide and checklist to ensure that you have covered all that you need to learn by the time you come in for the face-to-face Anatomy tutorial.

More information

The Muscular System Lab Power Point

The Muscular System Lab Power Point The Muscular System Lab Power Point Myoneural Junction Sarcoplasm Nucleus Myofibrils Sarcomere (black line to black line) Sarcolemma Myoneural space Nucleus Endomysium Motor Neuron Muscles of Facial Expression

More information

Warm-Up and Stretching Exercises

Warm-Up and Stretching Exercises Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed

More information

ETS EXERCISE SHEETS EXPLAINED

ETS EXERCISE SHEETS EXPLAINED ETS EXERCISE SHEETS EXPLAINED Exercises 4pt kneeling Supermans Extend opposite arm/leg whilst maintaining neutral spine. Hips are to remain parallel to the floor during movement. Core. Also assists in

More information

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently.

General Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently. General Principles of Stretching To be effective, stretching must be done slowly, gently and frequently. Slowly means that while the exercise is being done the muscle being stretched must be moved slowly

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

Electrode Placement. Skin Preparation. Frontalis (FRL) (Specific) Temporalis Anterior (TA) (Specific) Sternocleidomastoid (SCM) (Specific)

Electrode Placement. Skin Preparation. Frontalis (FRL) (Specific) Temporalis Anterior (TA) (Specific) Sternocleidomastoid (SCM) (Specific) Electrode Placement Skin Preparation 1) Removing the hair: Shave if necessary 2) Clean the skin: Use a towel or abrasive pad with conductive cleaning paste or alcohol to remove dead skin cells (high impedance)

More information

Sportlyzer s Core Exercises

Sportlyzer s Core Exercises Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.

More information

Stretching PNF? 왜 PNF 를하는가? Chapter 1. Understanding PNF stretching. What? 저항성트레이닝에의한변화 스포츠재활실습 2 주차. 임승길. 유연성 협응성 (Coordination) 각각의운동요소의선택적재교육

Stretching PNF? 왜 PNF 를하는가? Chapter 1. Understanding PNF stretching. What? 저항성트레이닝에의한변화 스포츠재활실습 2 주차. 임승길. 유연성 협응성 (Coordination) 각각의운동요소의선택적재교육 Stretching Chapter 1. Understanding PNF stretching 스포츠재활실습 2 주차. 임승길 What? PNF?? 1. Proprioceptive 움직임과체위에관한정보를제공하는감각수용기 2. Neuromuscular 신경과근육 3. Facilitation 더쉽게되도록 고유감각수용기를적절하게자극함으로써신경 - 근육의반응을촉진시키는치료적방법

More information

Beginner and advanced exercises. utilizing a stability ball. Professionally managed by:

Beginner and advanced exercises. utilizing a stability ball. Professionally managed by: Beginner and advanced exercises utilizing a stability ball Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and

More information

Human anatomy reference:

Human anatomy reference: Human anatomy reference: Ankle Restriction: Ankle restriction usually occurs due to poor mechanics which may have developed from a trauma or excessive use into compression such as running or being overweight.

More information

Internship Questions. PP 1 Anatomical Planes & Directions

Internship Questions. PP 1 Anatomical Planes & Directions Internship Questions PP 1 Anatomical Planes & Directions 1. Which of the following is not a plane of motion a. Sagittal b. Vertical c. Frontal d. Transverse 2. Which of the following terms are related

More information

Static Back. Instructions: Purpose: Hold this ecise for 05 min. prepared for Pain Free Posture MN

Static Back. Instructions: Purpose: Hold this ecise for 05 min. prepared for Pain Free Posture MN 1 Static Back Hold this ecise for 05 min. 1. Lie on your back with your legs up over a block or chair 2. Place your arms out to the sides at 45 degrees from your body with palms up 3. Relax your upper

More information

ANATOMY COURSE STUDY GUIDE & CHECKLIST

ANATOMY COURSE STUDY GUIDE & CHECKLIST ANATOMY COURSE STUDY GUIDE & CHECKLIST 1 Anatomy Course Study Guide Please use this step-by-step study guide and checklist to ensure that you have covered all that you need to learn by the time you come

More information

11/15/2018. Temporalis Elevates & retracts mandible. Masseter = Prime mover of jaw closure. Levator scapulae Supraspinatus Clavicle.

11/15/2018. Temporalis Elevates & retracts mandible. Masseter = Prime mover of jaw closure. Levator scapulae Supraspinatus Clavicle. Due in Lab 10 Lab 8 MUSCLES 2 weeks because of Thanksgiving Prelab #10 Both sides! Homework #8 Both sides! Refer to Muscles 22-23 Examples of Origin & Insertion Naming of muscles Origin Site of muscle

More information

Muscles of the Cat. N Deltoid MUSCLES OF THE CHEST. Pectoralis major. (This muscle is superior to Pectoralis minor) MUSCLES OF THE CHEST

Muscles of the Cat. N Deltoid MUSCLES OF THE CHEST. Pectoralis major. (This muscle is superior to Pectoralis minor) MUSCLES OF THE CHEST MUSCLES OF THE CHEST Pectoralis major (This muscle is superior to Pectoralis minor) 1. MUSCLES OF THE CHEST Pectoralis minor (This muscle is inferior to Pectoralis major) 2. MUSCLES OF THE ARM Deltoid

More information

External Obliques Abdominal muscles that attaches at the lower ribs, pelvis, and abdominal fascia.

External Obliques Abdominal muscles that attaches at the lower ribs, pelvis, and abdominal fascia. The Core The core is where most of the body s power is derived. It provides the foundation for all movements of the arms and legs. The core must be strong, have dynamic flexibility, and function synergistically

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

Muscles of the Hip 1. Tensor Fasciae Latae O: iliac crest I: lateral femoral condyle Action: abducts the thigh Nerve: gluteal nerve

Muscles of the Hip 1. Tensor Fasciae Latae O: iliac crest I: lateral femoral condyle Action: abducts the thigh Nerve: gluteal nerve Muscles of the Hip 1. Tensor Fasciae Latae O: iliac crest I: lateral femoral condyle Action: abducts the thigh Nerve: gluteal nerve 2. Gluteus Maximus O: ilium I: femur Action: abduct the thigh Nerve:

More information

Functional Movement Test. Deep Squat

Functional Movement Test. Deep Squat Functional Movement Test Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional

More information

Human Anatomy Lab #7: Muscles of the Cadaver

Human Anatomy Lab #7: Muscles of the Cadaver Human Anatomy Lab #7: Muscles of the Cadaver Table of Contents: Expected Learning Outcomes.... 1 Introduction...... 1 Identifying Muscles on Yourself.... 2 Muscles of the Anterior Trunk and Arm.. 2 Muscles

More information

Location Terms. Anterior and posterior. Proximal and Distal The term proximal (Latin proximus; nearest) describes where the appendage joins the body.

Location Terms. Anterior and posterior. Proximal and Distal The term proximal (Latin proximus; nearest) describes where the appendage joins the body. HUMAN ANAT OMY Location Terms Anterior and posterior In human anatomical usage, anterior refers to the front of the individual. Similarly, posterior refers to the back of the subject. In standard anatomical

More information

Golf Conditioning and Pilates The Integration of Pilates as Part of a Golf Conditioning Program

Golf Conditioning and Pilates The Integration of Pilates as Part of a Golf Conditioning Program Golf Conditioning and Pilates The Integration of Pilates as Part of a Golf Conditioning Program Margaret Batal November 28, 2013 March- September 2011 Herndon, Virginia Abstract Golf is not a game of power

More information

Understanding back pain 2- exercises and stretches for back pain suffere

Understanding back pain 2- exercises and stretches for back pain suffere Understanding back pain 2- exercises and stretches for back pain suffere Dr James Tang, MBA, BDS, LDS RCS General Dental Practitioner, Level 3 Personal Trainer (REP registration no R1045463), Sports Nutritionist

More information

Copyright 2006 by Kinetic Loop Training System

Copyright 2006 by Kinetic Loop Training System 1.) Left and Right Calf (Gastroc/Soleus) - Balance on both hands, shoulder blades down, and tighten core - Roll from knee to ankle, if possible, toes pointed up and out - Corkscrew hips and move foot,

More information

Epicranius (frontal belly) Zygomaticus minor. Zygomaticus major Buccinator

Epicranius (frontal belly) Zygomaticus minor. Zygomaticus major Buccinator Epicranius (frontal belly) Zygomaticus minor Zygomaticus major Buccinator Masseter Digastric (posterior belly) Stylohyoid Sternocleidomastoid Trapezius Scalenus Omohyoid (inferior belly) Orbicularis oris

More information

Knee Conditioning Program

Knee Conditioning Program Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

Balanced Body Pilates Instructor Training

Balanced Body Pilates Instructor Training Balanced Body Pilates Instructor Training Reformer 2: Reformer Progressions Balanced Body Reformer 2 Instructor Training Welcome! The Universal Reformer is the heart of equipment based Pilates and a wonderful

More information

Improving swimming through Pilates

Improving swimming through Pilates Improving swimming through Pilates Cleia Ramsey 10 Mar 2017 2016 BASI Training Class Herndon, VA Introduction As a mother of two swimmers, I spend many hours at the pool deck and have learned a lot about

More information

Posture and balance. Center of gravity. Dynamic nature of center of gravity. John Milton BIO-39 November 7, 2017

Posture and balance. Center of gravity. Dynamic nature of center of gravity. John Milton BIO-39 November 7, 2017 Posture and balance John Milton BIO-39 November 7, 2017 Center of gravity The center of gravity (COG) of the human body lies approximately at the level of the second sacral vertebrae (S2), anterior to

More information

OMT FOR THE PERFORMING ARTIST

OMT FOR THE PERFORMING ARTIST OMT FOR THE PERFORMING ARTIST Sajid A. Surve, DO Associate Professor, UNTHSC-TCOM Co-Director, UNT Texas Center for Performing Arts Health http://tcpah.unt.edu Occupation History for the Performer Pertinent

More information

Pilates for the Seated Musician: Muscular Imbalances and Injury Prevention

Pilates for the Seated Musician: Muscular Imbalances and Injury Prevention Pilates for the Seated Musician: Muscular Imbalances and Injury Prevention The Pilates Clinic, Wimbledon 2015-16 Veronica Fulton 10/09/2016 Joseph Pilates method has appealed to physical performers from

More information

Pilates & Synchronized Swimming-a conditioning routine program

Pilates & Synchronized Swimming-a conditioning routine program Pilates & Synchronized Swimming-a conditioning routine program Deborah Lo Scalzo 27 April 2018 BASI training program 2016- University place- Gig Harbor - WA 1 Abstract As a mother of a Synchronized swimmer,

More information

9 PROGRESSED YOGA HIP

9 PROGRESSED YOGA HIP MY ACEACCOUNT ACE Professional ResourcesExpert Articles9 Progressed Yoga Hip Opener Postures 9 PROGRESSED YOGA HIP OPENER POSTURES /2/2015 Yoga is an ideal form of exercise to open tight and stiff hips.

More information

Lesson #1 Background and Benefits

Lesson #1 Background and Benefits Lesson #1 Background and Benefits *Joseph Pilates was born in Germany in 1883 *Father was a prize winning gymnast. *Joseph was a sickly child (asthma, rickets, rheumatic fever) *Dedicated his life to improving

More information

Prevention of common running injuries

Prevention of common running injuries Prevention of common running injuries Lower limb and hip joint pain, along with soft tissue structures of the lower leg, can be extremely painful and frustrating injuries. Some of the most common running

More information

Exercises to Correct Muscular Imbalances. presented by: Darrell Barnes, LAT, ATC, CSCS

Exercises to Correct Muscular Imbalances. presented by: Darrell Barnes, LAT, ATC, CSCS Exercises to Correct Muscular Imbalances presented by: Darrell Barnes, LAT, ATC, CSCS Objectives Review Functional Anatomy Identify physical imbalances that lead to injury and/or decrease performance

More information

Core Stabilization Training in Rehabilitation

Core Stabilization Training in Rehabilitation Core Stabilization Training in Rehabilitation Assistant professor of Sports Medicine Department of Sports Medicine Tehran university of Medical Sciences Introduction To develop a comprehensive functional

More information

Balanced Body Pilates Instructor Training

Balanced Body Pilates Instructor Training Balanced Body Pilates Instructor Training Mat 2: Mat Progressions Welcome! Mat 2 takes the Mat 1 exercises to the next level with a focus on: Trunk Integration LumbopelvicStability Scapular Stability Coordination

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3

PHYSICAL TRAINING INSTRUCTORS MANUAL TABLE OF CONTENT PART 5. Exercise No 31: Reverse Crunch 1. Exercise No 32: Single Hip Flexion 3 TABLE OF CONTENT PART 5 Exercise No 31: Reverse Crunch 1 Exercise No 32: Single Hip Flexion 3 Exercise No 33: Bicycle Crunch 4 Exercise No 34: Straight Leg U Crunches 5 Exercise No 35: Bent Knee U Crunch

More information

Female Chain Reaction. With Leslee Bender Fellow of Applied Functional Science

Female Chain Reaction. With Leslee Bender Fellow of Applied Functional Science Female Chain Reaction With Leslee Bender Fellow of Applied Functional Science Female Chain Reaction Objectives To understand why women have issues with their pelvic floor Why women have different postural

More information