CH.15 INTRODUCTION TO EXERCISE MODALITIES Flashcards
MOST COMMON FORM OF RESISTANCE USED IN STRENGTH TRAINING PROGRAMS IS ACTUAL LOAD IN THE FORM OF WHAT ?
FREE WT (DB, BARBELLS), BODY WT, AND SELECTORIZED MACHINES AND CABLE APPARATUSES
MACHINES TEND TO KEEP INDIVIDUAL IN FIXED PLANE OF MOTION, WHICH LIMITS WHAT ?
EXCESSIVE ROM THAT MAY RESULT IN UNNECESSARY MUSCULOSKELETAL STRESS
STRENGTH MODALITY OF CHOICE FOR THOSE WHO LACK STABILITY OR HAVE OTHER FUNCTIONAL LIMITATIONS, SUCH AS ELDERLY
STRENGTH TRAINING MACHINES
T OR F: STRENGTH MACHINES ARE GENERALLY REGARDED AS INFERIOR TO FREE WT FOR IMPROVING CORE STABILITY AND NEUROMUSCULAR EFFICIENCY
TRUE
NOT ALL STRENGTH TRAINING MACHINES ARE DESIGNED TO FIT ALL BODY TYPES AND CAN LIMIT EFFECTIVENESS OF EXERCISE AND POSSIBLY CREATE WHAT ?
MORE STRESS TO JOINTS
STRENGTH TRAINING MACHINES CAN BE USED IN WHAT PHASE OF OPT MODEL ?
ALL PHASES (1-5)
DURING PHASE 1 OF OPT MODEL, CLIENTS SHOULD PROGRESS FROM WHAT TO WHAT ?
STRENGTH TRAINING MACHINES TO MORE PROPRIOCEPTIVELY ENRICHED ENVIRONMENTS
ALLOW INDIVIDUALS TO PERFORM EXERCISE IN ALL PLANES OF MOTIONS (SAGITTAL, FRONTAL, TRANSVERSE) WITH VARIOUS DEGREES OF AMPLITUDE AND RANGES OF MOTION
FREE WEIGHTS
COMBINING ALL MOTIONS WILL IMPROVE WHAT ?
MOTOR LEARNING, NEURMUSCULAR EFFICIENCY AND PERFORMANCE
FREE WT EXERCISE ALLOW INDIVIDUALS TO PERFORMS WHAT MOVEMENTS ?
MULTIJOINT (COMPLEX) MOVEMENTS INCORPORATING ENTIRE KINETIC CHAIN
FREE WTS CAN OFFER MANY BENEFITS SUCH AS WHAT ?
IMPROVING POSTURAL STABILITY, STRENGTH, AND MUSCLE SIZE AND POWER
FREE WTS CAN BE USED IN WHAT PHASES OF OPT MODEL ?
ALL PHASES (1-5)
CABLE MACHINES CAN BE ADAPTED TO OFFER RESISTANCE OR ALL BODY PARTS AND ARE EFFECTIVE FOR DEVELOPING WHAT ?
STABILITY, MUSCULAR ENDURANCE, HYPERTROPHY, STRENGTH AND POWER
WHEN USING CABLE MACHINE IT IS IMPORTANT TO ALIGN WHAT ?
ALIGN LINE OF PULL OF CABLE W/ LINE OF PULL OF MUSCLE BEING WORKED
T OR F: JOINT MOTION IS CAUSED BY MUSCLES PULLING ON BONES; MUSCLES CANNOT ACTIVELY PUSH
TRUE
WHEN PERFORMING A BICEP CURL (ELBOW FLEXION) CABLE SHOULD BE POSITIONED TO OFFER RESISTANCE HOW ?
IN A VERTICAL MOTION AGAINST ELBOW FLEXION (PULLING ELBOW INTO EXTENSION)
WHEN PERFORMING A STANDING TRICEP CABLE EXTENSION THE RESISTANCE MUST BE PLACED IN SUCH A WAY TO RESIST WHAT ?
ELBOW EXTENSION (PULLING THE ELBOW INTO FLEXION)
WHEN PERFORMING A STANDING CABLE ROW (SHOULDER EXTENSION AND SCAPULAR RETRACTION) RESISTANCE SHOULD BE POSITIONED TO RESIST WHAT ?
SHOULDER EXTENSION AND SCAPULAR RETRACTION (PULLING THE SHOULDERS INTO FLEXION AND SCAPULAR PROTRACTION
WHEN PERFORMING A STANDING CABLE CHEST PRESS (SHOULDER HORIZONTAL ADDUCTION) RESISTANCE SHOULD BE POSITIONED TO RESIST WHAT ?
SHOULDER HORIZONTAL ADDUCTION (PULLING THE SHOULDER INTO HORIZONTAL ABDUCTION)
CABLE MACHINES CAN BE USED IN WHAT PHASE OF OPT MODEL ?
IN ALL PHASES (1-5)
VERY BENEFICIAL IN HELPING IMPROVE MUSCULAR STRENGTH AND ENDURANCE FOR FITNESS AND REHABILITATIVE PURPOSES
ELASTIC RESISTANCE (RUBBER TUBING AND BANDS) TRAINING
ALLOW CLIENTS TO MOVE IN MULTIPLE PLANES OF MOTION AND OFTEN TIMES ACHIEVE GREATER ROM
ELASTIC RESISTANCE TRAINING
USED TO IDENTIFY THICKNESS OF RUBBER, AND RESISTANCE OF ELASTIC TUBING AND BANDS
COLOR CODING SYSTEM
RARELY SHOULD AN ELASTIC BAND BE STRETCHED LONGER THAN WHAT % OF ITS RESTING LENGTH ?
250%
IF RESISTANCE PROVIDED BY ELASTIC BAND IS NOT SUFFICIENT THAN AN INDIVIDUAL WILL NEED TO PROGRESS TO WHAT ?
EITHER THICKER BAND OR USE 2 PIECES OF TUBING OF SAME MEDIUM RESISTANCE
ONE OF THE PROBLEMS WITH ELASTIC TUBING OR BANDS IS WHAT ?
TENSION (RESISTANCE) IN RUBBER CHANGES AS IT IS BEING STRETCHED THROUGH FULL ROM
T OR F: TENSION (RESISTANCE) IS CONSTANT WITH ELASTIC RESISTANCE
FALSE; IT IS NOT CONSTANT
GREATEST ADVANTAGES OF ELASTIC RESISTANCE OVER FREE WT IS WHAT ?
LOW COST AND PORTABILITY
ELASTIC RESISTANCE TRAINING CAN BE USED IN WHAT PHASES OF OPT MODEL ?
PHASES 1,2, AND 5
MEDICINE BALL CAME FROM EARLY USE BY PHYSICIANS WHO USED THEM IN WHAT ?
REHABILITATION PROCESS
MEDICINE BALLS CAN BE USED W/ A VARIETY OF POPULATIONS AS PART OF A PROGRAM TO INCREASE WHAT ?
STRENGTH, ENDURANCE, POWER OR HELP W/ REHAB
UNIQUE BENEFITS OF TRAINING W/ MEDICINE BALLS
DEVELOP EXPLOSIVE POWER
MEDICINE BALL IS A VERY USEFUL MODALITY B/C IT ALLOWS MOVEMENTS TO OCCUR EXPLOSIVELY AS POSSIBLE W/O NEED FOR WHAT ?
ECCENTRIC DECELERATION
EXPLOSIVE MEDICINE BALL MOVEMENTS IN CONJUNCTION W/ RESISTANCE TRAINING HAVE BEEN FOUND EFFECTIVE IN IMPROVING WHAT ?
MOVEMENT VELOCITY AND OTHER FACTORS INFLUENCING SPORTS PERFORMANCE
MEDICINE BALLS OFTEN WEIGHT WHAT ?
B/W 1-30 LBS
HIGH VELOCITY MOVEMENTS WILL REQUIRE WHAT TYPE OF MEDICINE BALL ?
LIGHTER BALL, GENERALLY LESS THAN 10% OF INDIVIDUALS WT
RUBBER MEDICINE BALLS ARE BEST USED FOR WHAT ?
REBOUND ACTIVITIES (BOUNCING OR THROWING AGAINST WALL)
FLAT BOTTOMED CAST IRON BALL W/ HANDLE
KETTLEBELL
KETTLEBELL HAVE CENTER OF MASS AWAY FROM HANDLE, WHICH MAY REQUIRE WHAT FROM INDIVIDUAL ?
MORE STRENGTH AND COORDINATION, INCREASED RECRUITMENT FROM STABILIZERS AND PRIME MOVERS SIMULTANEOUSLY DURING PARTICULAR MOVEMENTS
THE VARIETY OF POSITIONS AND MOVEMENTS OPTIONS WITH A KETTLEBELL ALLOWS FRO INCREASED WHAT ?
COORDINATION, NEUROMUSCULAR CONTROL, DYNAMIC STRENGTH AND ENJOYMENT
BENEFITS OF KETTLEBELL TRAINING
INCREASED TOTAL BODY CONDITIONING AS OPPOSED TO ISOLATION TRAINING
- RECRUITMENT OF POSTERIOR CHAIN (CALVES, HAMSTRING COMPLEX, GLUTEAL MUSCLES, SPINAL ERECTORS)
- CORE STABILITY
- GRIP STRENGTH
- INCREASED METABOLIC DEMANDS