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
THE HIGH METABOLIC COST OF THROWING, CATCHING, DECELERATING AND ACCELERATING KETTLEBELLS CAN DEVELOP WHAT ?
UNPRECEDENTED STAMINA
WHEN USING KETTLEBELL TRAINING, FROM STABILIZERS TO PRIME MOVERS, THERE IS A SYMPHONY AND SYNCHRONICITY USED EQUATING TO WHAT ?
MUSCULAR ENDURANCE AND MENTAL FORTITUDE
TOP PRIORITY WHEN USING KETTLEBELL TRAINING
EMPHASIS ON POSTERIOR CHAIN, WORKING FROM GROUND UP AND KEEPING PERFECT FORM THROUGHOUT EACH REP
5 KINETIC CHECKPOINTS WHEN USING KETTLEBELL TRAINING
- FEET: SHOULDER WIDTH AND STRAIGHT
- KNEES: IN LINE W/ 2ND & 3RD TOES (AVOID VALGUS OR VARUS MOTIONS)
- HIPS: LEVEL W/ LUMBAR SPINE IN NEUTRAL POSITION
- SHOULDERS: DEPRESSED SLIGHTLY RETRACTED TO ACTIVATE SCAPULAE STABILIZERS
- HEAD: CERVICAL SPINE NEUTRAL (CHIN TUCK)
KETTLEBELLS CAN BE EFFECTIVELY INTEGRATED INTO OPT MODEL, PARTICULARLY IN WHAT PHASES ?
PHASES 1,2,5
USE OF AN INDIVIDUALS OWN BODY WT; USED FOR CORE, BALANCE, AND PLYOMETRIC TRAINING
BODY WT TRAINING
MOST BODY WT EXERCISE ARE WHAT ?
CLOSED CHAIN EXERCISE
MAY RESULT IN GREATER MOTOR UNIT ACTIVATION AND SYNCHRONIZATION
CLOSED CHAIN EXERCISE
INVOLVE MOVEMENTS IN WHICH DISTAL EXTREMITIES (HANDS OR FEET) ARE IN CONSTANT FIXED POSITION AND THUS THE FORCE APPLIED BY AN INDIVIDUAL IS NOT GREAT ENOUGH TO OVERCOME THE RESISTANCE (SUCH AS GROUND OR IMMOVABLE OBJECT)
CLOSED CHAIN EXERCISES
EXAMPLES OF CLOSED CHAIN EXERCISES
PUSH UPS, PULL UPS SQUATS
INVOLVE MOVEMENTS IN WHICH DISTAL EXTREMITIES (HANDS OR FEET) ARE NOT IN FIXED POSITION AND THE FORCE APPLIED BY THE BODY IS GREAT ENOUGH TO OVERCOME RESISTANCE (SUCH AS BARBELLS OR DUMBBELLS)
OPEN CHAIN EXERCISES
EXAMPLES OF OPEN CHAIN EXERCISES
BENCH PRESS, LAT PULL DOWN, MACHINE LEG EXTENSION
INNOVATIVE APPROACH TO BODY WT FITNESS TRAINING THAT USES A SYSTEM OF ROPES AND WEBBING THAT ALLOWS USER TO WORK AGAINST THEIR OWN BODY WT WHILE PERFORMING VARIOUS EXERCISES
SUSPENSION BODY WT TRAINING
DISTINGUISHED FROM TRADITIONAL EXERCISES IN THAT EITHER USERS HANDS OR FT ARE SUPPORTED BY SINGLE ANCHOR POINT WHILE OPPOSITE END OF BODY IS IN CONTACT W/ GROUND ENABLING LOADING AND UNLOADING OF MOVEMENTS TO MEET INDIVIDUALS NEEDS AND GOALS
SUSPENSION MOVEMENT TRAINING
SUSPENSION TRAINING ALLOWS INDIVIDUAL TO MANIPULATE BODY POSITION AND STABILITY TO PROVIDE WHAT ?
MULTIPLANAR, MULTIJOINT EXERCISES IN A PROPRIOCEPTIVELY ENRICHED ENVIRONMENT
SOME PHYSIOLOGIC BENEFITS THAT COME W/ SUSPENSION BODY WT TRAINING
INCREASED MUSCLE ACTIVATION LOW COMPRESSIVE LOADS TO SPINE INCREASED PERFORMANCE POTENTIAL INCREASE IN CALORIC EXPENDITURE IMPROVEMENTS IN CARDIO
POWERFUL WAY TO TEACH PROPER MOVEMENT PATTERNS, ENHANCE STABILITY AND CORE STRENGTH AND GAIN METABOLIC BENEFITS
SUSPENSION BODY WT EXERCISES
BECAUSE OF THE STABILIZATION REQUIREMENTS OF MODE OF TRAINING, SUSPENSION BODY WT EXERCISES ARE IDEAL IN WHAT PHASES OF OPT MODEL ?
PHASE 1 AND 2
CUMULATIVE SENSORY INPUT TO CNS FROM ALL MECHANORECEPTORS, WHICH SENSE BODY POSITION AND LIMB MOVEMENTS
PROPRIOCEPTION
IMPROVING SPEED AND QUALITY OF INFO THE NERVOUS SYSTEM RECEIVES ENHANCES WHAT ?
MOTOR LEARNING AND IMPROVES MOVEMENT PATTERS AND OVERALL PERFORMANCE
POPULAR PROPRIOCEPTIVE MODALITIES USED W/IN FITNESS INDUSTRY
STABILITY BALLS, BOSU BALLS, AND WHOLE BODY VIBRATION
ALSO KNOWN AS SWISS BALLS
STABILITY BALLS
PRIMARILY USED TO INCREASE DEMANDS FOR STABILITY IN AN EXERCISE, BUT CAN ALSO BE USE TO REINFORCE PROPER POSTURE DURING SQUATTING MOVEMENT
STABILITY BALLS
SUGGESTED STABILITY BALL SIZE FOR LESS THAN OR EQUAL TO 5’ TALL
45 CM
SUGGESTED STABILITY BALL SIZE FOR 5’1 - 5’7 TALL
55 CM
SUGGESTED STABILITY BALL SIZE FOR 5’8 - 6’
65 CM
SUGGESTED STABILITY BALL SIZE FOR >6’
75 CM
ALLOWS FOR INCREASE IN STRENGTH AND STABILITY OF CORE MUSCULATURE WHEN SUBSTITUTED FOR MORE STABLE SURFACES SUCH AS EXERCISE BENCHES, CHAIRS, AND FLOOR
STABILITY BALLS
STABILITY BALLS CAN BE USED FOR REINFORCING WHAT DURING SEATED EXERCISES ?
REINFORCE POSTURAL AWARENESS
STABILITY BALLS ARE BEST USED WITH CLIENTS WHO DEMONSTRATE A NEED FOR INCREASED WHAT ?
OVERLOAD OF STABILITY
B/C OF THE SPHERICAL SHAPE OF A STABILITY BALL, GREATER WHAT CAN OCCUR DURING CERTAIN EXERCISES ?
GREATER ROM
STABILITY BALL TRAINING IS NOT RECOMMENDED DURING MAXIMAL LIFTS USING WHAT LOADS ?
HEAVY LOADS (85-100% OF 1RM)
BOSU STANDS FOR
BOTH SIDES UP
OFFERS ABILITY TO INCREASE INTENSITY OF AN EXERCISE BY DECREASING THE STABILITY
BOSU BALL
UNLIKE STABILITY BALL ON A BOSU BALL YOU HAVE THE ABILITY TO DO WHAT ?
STAND ON AND TRAIN WITH TO TARGET LOWER LIMB BALANCE AND STABILITY
TRAINING WHILE STANDING ON AN UNSTABLE SURFACE HAS BEEN FOUND TO INCREASE WHAT ?
NEUROMUSCULAR ACTIVITY AND INCREASE BALANCE, STABILITY AND STRENGTH
B/C OF STABILIZATION DEMANDS, BOSU BALLS ARE IDEAL MODALITIES TO USE IN WHAT PHASE OF OPT MODEL ?
PHASES 1 AND 2
T OR F: CERTAIN PLYOMETRIC EXERCISES PERFORMED ON A BOSU BALL CAN BE USED IN PHASE 5(POWER TRAINING)
TRUE
VIBRATION TRAINING IS COMMONLY REFERRED TO AS WHAT ?
WHOLE BODY VIBRATION (WBV)
BENEFICIAL EFFECTS ON STIMULATING MUSCLE FIBER INVOLVEMENT DURING EXERCISE, LEADING TO GREATER INCREASES IN LEAN BODY MASS, WT LOSS, AND CHANGES IN BODY COMPOSITION
VIBRATION TRAINING
VIBRATION TRAINING IS TYPICALLY PERFORMED ON A PLATFORM THAT GENERATES (MAINLY) VERTICAL SINUSOIDAL VIBRATIONS (A SMOOTH OSCILLATION) THAT STIMULATES WHAT ?
MUSCLE CONTRACTIONS COMPARABLE TO TONIC VIBRATION REFLEX
T OR F: VIBRATION TRAINING RESULTS IN STRENGTH INCREASE SIMILAR TO THAT OF CONVENTIONAL RESISTANCE TRAINING
TRUE
MANIPULATION OF WHAT CREATES WHAT IS KNOWN AS ACCELERATION, WHICH CAN BE COMPARED W/ GRAVITATIONAL PULL (OR G-) FORCES ON EARTH ?
MANIPULATION OF FREQUENCY (RATE OF VIBRATION) AND AMPLITUDE (SIZE OF MOVEMENT)
OUR BODIES ARE ACCUSTOMED TO AND RESPOND TO GRAVITY ON EARTH WHICH IS DEFINED AS WHAT ?
ONE G FORCE
THE FORCE OF GRAVITY THE BODY EXPERIENCES IS DEPENDANT ON WHAT, SO BY INCREASING THIS (SUCH AS LIFTING A BARBELL OR DB) YOUR BODY BUILDS STRENGTH TO COPE WITH INCREASE IN FORCE ?
DEPENDANT ON MASS (WT)
VIBRATION THERAPY MANIPULATES WHAT, THEREFORE CREATING AN ENVIRONMENT IN WHICH THE BODY IS STIMULATED TO INCREASE STRENGTH AS A RESULT OF HIGHER G FORCES, W/O NEED FOR ADDITIONAL LOADS BEING PLACED ON THE MUSCULOSKELETAL SYSTEM ?
MANIPULATES ACCELERATION
T OR F: EVERY FROM OF VIBRATION ELICITS THE SAME EFFECTS
FALSE, NOT EVERY FORM OF VIBRATION ELICITS THE SAME EFFECTS
HOW THE BODY REACTS TO STIMULATION OF VIBRATION FOLLOW THE SAME PRINCIPLES AS WHAT TRAINING ?
CONVENTIONAL STRENGTH AND POWER TRAINING
DIFFERENT SYSTEMS INVOLVED WHEN PERFORMING VIBRATION TRAINING ARE WHAT ?
BONE AND CONNECTIVE TISSUE, NEUROMUSCULAR, VASCULAR, AND HORMONAL SYSTEMS
T OR F: RESEARCH SHOWS THAT PROLONGED EXPOSURE TO INTENSE VIBRATION COULD BE A RISK FACTOR, SUCH AS THOSE WORKING IN INDUSTRIES SUCH AS TRANSPORTATION, CONSTRUCTION AND MILITARY
TRUE
WHEN MUSCLES ARE WHAT, THEY TEND TO ABSORB VIBRATIONS BETTER AND THUS RESULT IN LESS RISK OF INJURY
TENSE
MOST VIBRATION TRAINING PROGRAMS REQUIRE TO BE WHAT, WHICH MEANS MUSCLES ARE CONTRACTED AND WILL THEREFORE LIMIT TRANSMISSION AS A RESULT OF DAMPENING
ACTIVE V. STATIONARY
VIBRATION TRAINING SHOULD BE USED STARTED HOW ?
LOW INTENSITY, LOW FREQUENCY SETTINGS AND SHORT SESSIONS
WBV TRAINING CAN BE INCORPORATED IN WHAT PHASES OF OPT MODEL ?
MOST PHASES (1,2,3,5)
MOST APPROPRIATE SPOTTING TECHNIQUE FOR DB CHEST PRESS
PLACE HANDS CLOSE TO CLIENTS WRITST
AN APPROPRIATE STEP TO TAKE WHEN SPOTTING DURING BENCH PRESS
DETERMINE AMOUNT OF REPS BEFORE PERFORMING SET
CAN BE CAUGHT, THROWN, AND USED TO PROVIDE RESISTANCE FOR A VARIETY OF MOVEMENTS IN A VARIETY OF PLANES OF MOTION AND VARIETY OF VELOCITIES
MEDICINE BALLS
DEVELOPED BY RUSSIAN SCIENTIST IN TRAINING OF COSMONAUTS TO DECREASE LOSS OF MUSCLE AND BONE MASS WHILE IN SPACE
VIBRATION TRAINING
SIT UPS IS AN EXAMPLE OF WHAT TYPE OF EXERCISE ?
BODY WT EXERCISE
A PROPER TECHNIQUE FOR CLIENT USING MACHINE
NEVER SPOT UNDERNEATH WT STACK
RESISTANCE SHOULD BE POSITIONED TO RESIST SHOULDER HORIZONTAL ADDUCTION DURING WHAT ?
STANDING CABLES CHEST PRESS
MODALITY MOST APPROPRIATE FOR CLIENT LOOKING FOR SIMPLE WAY TO MAKE BODY WT EXERCISE MORE PROPRIOCEPTIVELY CHALLENGING
SUSPENSION TRAINING
