Ch 13: Exercise Selection and Technique Flashcards
Know the main considerations for selecting exercises in a program.
- The target muscle groups or movement patterns
- Muscle groups or movement patterns to avoid that will prevent injury and overuse
- Skill and comfort level of the client with specific movements
- Available tools, space, or exercise equipment
Know the common reasons for injury during exercise.
- Misuse of the acute training variables
- Improper training progression
- Poor mobility or flexibility
- Poor exercise form or technique
- Poor preparation for movement
- Insufficient energy or exhaustion
What is Synergistic Dominance?
This is when a synergist muscle takes over a movement pattern when the prime mover fails or is too weak for movement control.
Explain progression and regression.
Progressions are modifications to acute training variables that increase the challenge of a movement pattern.
Regressions are modifications to acute training variables that work to decrease the challenge of a movement pattern.
Explain progression and regression.
Progressions are modifications to acute training variables that increase the challenge of a movement pattern.
Regressions are modifications to acute training variables that work to decrease the challenge of a movement pattern.
What are the 3 components of nonverbal communication?
Body language - the communication of nonverbal gestures and bodily movements.
Spatial relations - how objects are located relative to one another in a space.
Paralanguage - components of someone’s speech like the tone, pitch, facial expressions, cadence, and noises of hesitation.
Define proxemics.
The study of what is communicated by the way a person uses their personal space.
What is active listening? Give some examples on how to use it.
Active listening is rephrasing or stating in someone’s own words what they have just stated. This form of paraphrasing will keep the trainer more involved in conversations, and it helps with remembering what was said, eliminates the idea of miscommunication, and it makes clients feel they are heard. It can be seen with lead-ins like “I hear you saying…” or “Do you mean..?”
Define the three types of learners.
Visual learners are those who tend to process info quickly, use descriptive language, and are prone to using their hands when talking.
Auditory learners are those that prefer to learn by hearing the instruction.
Kinesthetic learners will learn through physical touch and movement.
List the six fundamental movement categories.
SHLLPP
- Squat
- Hinge
- Lunge
- Locomotion
- Push
- Pull
+ Core and Isolation & activation
Know the important details of the hip hinge.
The hip hinge is a forward and backward movement of the upper body while the hips remain at the same height and move back instead of down to counterweight the movement of the head and the rib cage.
what is the main join affected during a hip hinge?
The main joint affected is the acetabulofemoral joint.
Explain the deadlift exercise and know the prime movers.
The deadlift is a key compound exercise that primarily uses the hamstrings, quadriceps, and glutes.
The deadlift begins by having the client step up to the barbell with the shins on the bar and feet just outside shoulder width. There is a hinge to the bar, hands placed outside the shins with a typical overhand grip. The back will stay flat throughout the movement and the shoulders down and pulled away from the ears. The pull starts by pressing through the midfoot to stand up with the barbell in your hands while not truly pulling the arms to lift the weight and then extending the legs. The glutes stay engaged with a posterior pelvic tilt. The knees should be stacked over the ankles for glute engagement. The exerciser then returns to the start by reversing the steps basically.
Explain the barbell bench press and know the prime mover.
The barbell bench press is a key compound exercise which uses the pectoralis major as the prime moving muscle.
A barbell bench press starts with the exerciser lying on a flat bench with the feet on the floor and head, shoulders, and glutes all in contact with the bench. The barbell is grabbed just outside of shoulder width with a pronated grip. From there the barbell is lifted off the
rack while the shoulders stay down and away from the ears while flexing the elbows to lower the barbell down. The bar should touch the chest and then extend the elbows to raise back to the start position.
Explain the barbell bent-over row and know the prime mover.
The barbell bent-over row is a pulling exercise which focuses on the latissimus dorsi.
This exercise starts with the shins behind the bar and the bar gripped just outside of the width of the shoulders. You then come to a standing position with the barbell. Hinge from the hips and keep a slight bend in the knees with the back flat and arms fully extended to get to the start position. The hinged position is held, and the barbell pulled to the belly by flexing the elbows. The elbow shouldn’t move away from the torso and then the elbows slowly extend and lower the barbell to the start position.
