1What is the Spinal Cord contained in
Vertebral Canal
Spinal Canal
Central Foramen (Vertical)
2What are the Spinal Nerves contained in
Intervertebral Canal
Lateral Canal
Lateral Foramen (Horizontal)
3What is the OUTER portion of the Intervertebral Disc, and what is it made of
The Annulus Fibrosus
13 rings of TOUGH, fibrous CONNECTIVE tissue
4What is the INNER Portion of the Intervertebral Disc, and what is it made of
Nucleus Pulposus
JELLY like fluid with a HIGH AFFINITY for WATER
5What is the Condition producing NUMBNESS, TINGLING and PAIN down BOTH legs
Central Stenosis
6What is considered the Workhouse or the Spine
The Multifidus
7What movement are clients with Spondylolisthesis NOT allowed to do
Extension
8What occurs during Spinal Extension
Anterior Ligaments Stretched
DISC compressed POSTERIORLY, and the NUCLEUS moves ANTERIORLY
9What occurs during Spinal Flexion
Posterior Ligaments Stretched
DISC compressed ANTERIORLY, and the NUCLEUS moves POSTERIORLY
10Best order of exercises for Spinal Stability Program Progression
Supine Marching -> Dead Bug -> Bird Dog -> Plank -> Body Weight Squat
11What Position or Exercises are CONTRAINDICATING for someone with a Disk Herniation or Bulge
Flexion & Rotation (Crunches / Russian Twists)
12What is the condition suspected for a client with Low Back Pain moving down the right leg
(Sciatica) caused by Disc Herniation or Bulge
13What muscle is often strained first
The QUADRATUS LUMBORUM
14Bone Spurs and Arthritis in the Spinal Canal can cause irritation of the Spinal Cord. What position is most Contraindicated
Extension
15What training approaches would help a client with Disc Herniation
HIP and THORACIC Mobility
PROPER lifting technique
Lower Body Strength
Core STABILITY and STRENGTH
16What is the Multifidi made up of and what does it do
It is made up of 2 BRANCHES and it is responsible for INTERSEGMENTAL STABILITY
17What are 3 changes that are associated with Lower Back Pain
ATROPHY
DECREASED contraction speed
DECREASE number AND size of the MITOCHONDRIA
18How can trainers improve Spinal Stabilization
Progress from STATIC to DYNAMIC STABILIZATION'
Progress from FULLY SUPPORTED to UNSUPPORTED
19What muscles are Tight/Weak if you have Lower Cross Syndrome (Anterior Pelvic Tilt)
HIP FLEXORS and SPINAL ERECTORS are TIGHT
GLUTES and ABS are WEAK
20What happens when the Spinal Canal Narrows and what happens
Stenosis
Pain down BOTH legs
21What should Clients with Stenosis, Arthritis, and Degenerative Disc Disease AVOID
MOVEMENT in the LUMBAR SPINE, especially EXTENSION
22What should your clients program focus on if they have Stenosis, Arthritis, and Degenerative Disc Disease
Spinal STABILITY and STRENGTH
HIP and T-SPINE MOBILITY
Lower Body Strength to SPARE the SPINE during Activities of Daily Living
(e.g., getting up from a chair
23What happens when there is a tear in the Annulus
It ALLOWS the NUCLEUS to BULGE
24What can occur during Disc Herniation and what is it called
Paine down one leg
SCIATICA
Numbness/Tingling
25Where do Disc Herniations occur most commonly
L4-L5 posteriorly laterally
26What are some Contraindications when you have a Disc Herniation and some exercises
FLEXION and ROTATION
Crunches, Sit-Ups, Russian Twists
27What is some Program Management for Disc Herniation
Core Stability/Strength
Emphasize Neutral Spine
Overall Lower Body Strength
28What is Spondylolisthesis and how does it occur
Acute trauma that causes FRACTURE to the VERTEBRAE
Pain with Extension