6. Barefoot running and trends

Question 1

The difference between heel strike runners and forefoot runners

Answer 1

• Heel strike generates a nearly instantaneous, significant impact transient, and large force on the body via the skeletal system. More stress on the knees.
• Forefoot strike: minimal impact force with no impact transient. More stress in the ankle.

Question 2

in forefoot striking kinematics, as you land the ankle begins to

Answer 2

dorsiflex

Question 3

at initial impact, in heel striking kinematics the arch of the foot is

Answer 3

NOT LOADED

whereas in forefoot striking the arch of the foot is loaded and begins to stretch/flatten

Question 4

what muscles control from initial contact to foot flat in forefoot striking

Answer 4

As the ankle dorsiflexes, the heel comes down under the eccentric control of the calf muscles and Achilles tendon, which are stretching.

Question 5

in what phase of heel striking running does the arch of the foot begins to stretch/flatten?

Answer 5

at foot flat

Question 6

true or false: running in shoes can put more stress on the hip, knee and ankle joints than barefoot running

Answer 6

true

Question 7

a complete 90-day home fitness system designed to get you in the best shape of your life. Created by trainer Tony Horton, the program includes 12 intense workouts that use resistance and body-weight training, cardio, plyometrics, ab work, martial arts, and yoga, along with a nutrition plan, fitness guide and workout calendar.

Answer 7

P90X

Question 8

P90X based on principle of

Answer 8

Muscle Confusion

Question 9

the 3 phases of the P90X nutrition plan

Answer 9

1. Fat Shredder
2. Energy Booster
3. Endurance Maximizer

Question 10

comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or “sprint athlete”

Answer 10

Crossfit

Question 11

“_________ is an education about movement, fitness, nutrition, and community”

Answer 11

Crossfit

Question 12

CrossFit use of three different standards or models for evaluating and guiding fitness:

Answer 12

1. ten general physical skills (endurance, strength, flexibility, etc)
2. the performance of athletic tasks
3. the energy systems that drive all human action

Question 13

CROSSFIT; education on 3 components:

Answer 13

1. Movement: how to move safely and effectively
2. Fitness: what it means to be fit – its definition, the supporting theories, and how to go about attaining it in real life.
3. Nutrition: eat meat & vegetables, nuts & seeds, some fruit, little starch, and no sugar. Keep intake at levels that support exercise. “Paleo diet”

Question 14

TRX Intensity principles

Answer 14

• Stability Principle (base of support)
• Vector Resistance Principle (determines resistance/load)
• Pendulum Principle (determines the resistance/ load of the exercise)

Question 15

why are TRX exercises therapeutically appropriate?

Answer 15

• predominantly CKC exercises resulting in greater joint stability and decreased shear forces through increased muscular co-contraction/co-activation
• Exercises may be modified to place more emphasis on motor control adaptations than tissue adaptations
• Whole body, multi-planar exercises – muscular and joint forces are distributed across the body.