Chap 4- Integrated Fitness Flashcards
Integrated Fitness
a comprehensive approach that combines multiple types of exercise to help a participant achieve higher levels of function.
Some class formats will focus more heavily on one component than the rest, and some formats balance more than one component of integrated fitness
Integrated Fitness Components (6-9)
Flexibility ▼ Cardiorespiratory ▼ Core ▼ Balance ▼ Plyometric ▼ Resistance and, in some instances, ▼ Speed, Agility, and Quickness
Function
Integrated, multiplanar movement that involves acceleration, stabilization, and deceleration.
Integrated fitness addresses function with a well-rounded approach that meets everyday movement needs.
What is SAQ
Speed, Agility, Quickness
Movement Prep
often used interchangeably with warm-up, but it has more specific outcomes and purposes for the upcoming workout.
p takes into account specific exercises to assist in the improvement of movement efficiency, including flexibility, core, balance, plyometric, and, sometimes, SAQ.
Flexibility
normal extensibility of all soft tissue that allows for optimal range of motion (ROM) of a joint.
What does Integrated Flexibiltiy incorporate
different forms of flexibility (i.e., s_elfmyofascial release [SMR]_, static, active, and dynamic stretching) based on class format, but SMR and static stretching are commonly used and include the following benefits:
▼ Correct muscle imbalances ▼ Increase joint range of motion ▼ Decrease muscle soreness ▼ Relieve joint stress ▼ Improve muscle extensibility ▼ Maintain the functional length of all muscles
Neuromuscular control
Unconscious trained response of a muscle to a signal regarding dynamic joint stability.
An individual who does not have the proper extensibility and neuromuscular control around a joint will have limited exercise performance
What are 2 important MECHANOreceptors involved in flexibility
muscle spindles (Figure 4.1) and the Golgi tendon organs
Explain how Muscle spindles & golgi tendon organs work
When stretching a muscle, muscle spindles are stimulated to protect the muscle from stretching too far, causing the muscle to contract.
As the stretch is held, more tension is created, stimulating the Golgi tendon organ, which overrides the muscle spindles, …
causing the muscle to relax. The tightness decreases and there is improved range of motion in proximal joints.
self-myofascial release (SMR)
participants use their body weight to apply pressure to tender “knots” (adhesions) for 30 seconds to achieve the relaxation response
Flexibility technique focusing on the neural and fascial systems of the body to decrease receptor excitation and release muscle tension.
Static stretching
should be used in most circumstances because many people have muscle imbalances
Active stretching
allows an agonist and its synergists to move a limb through a full range of motion while the antagonists are being stretched.
The stretch is held for 1 to 2 seconds at the end range of motion and then relaxed for the desired number of repetitions
Dynamic stretching
requires multiplanar extensibility control though a full range of motion at a higher speed.
Examples of dynamic stretches include
bodyweight squats or
walking lunges with medicine ball rotation.
What does all movement begin wtih
the core
Why is core training important
Without adequate core activation, participants cannot harness the strength and power of their prime movers
Why is it important to have some core training at the start of a class
to send neural drive to the muscles for the more intense period of the class
What is the core SYNONYMOUS TO
lumbo-pelvic-hip complex (LPHC)
What area is the LPHC Lumbo Pelvic Hip Complex
Between the INferior portion of the chest and the INferior portion of the gluteals.
Talking about LPHC and the core, what does the core do?
works to absorb and transfer forces to and from the upper and lower extremities.
What does the core help stabalize
lumbar spine, pelvis, and hips, protecting these regions from excessive stress and injury
What do you have to watch out with when abdominal bracing
It can increase intra-abdominal pressure if participants hold their breath while bracing (Valsalva maneuver). This pressure can increase blood pressure and may cause fainting.
Stabilization Muscles of the Core (12)
• Adductor complex •
Transverse abdominis • Rectus abdominis
Multifidus
- Diaphragm • Pelvic floor muscles
- Rotator cuff • Quadratus lumborum
- Psoas major
- Internal oblique • External obliques
- Gluteus medius
movement muslces of the core (10)
Pectoralis major • Deltoid• Triceps • Biceps
Latissimus dorsi • Hip flexors •
- Hamstring complex • Quadriceps • Gluteus maximus
- Erector spinae
Drawing in manuever
pulling navel twoard the spine without spinal flexion.
It contracts the TRANSVERSE abdominis to form a CORSET to increase SEGMENTAL stability of the LUMBAR SPINE.
It also helps activate the INNER unit of the core, creating staility.
Abdominal Bracing
2nd way to activate the core for optimal stabiltiy.
It is co-contracting, or “tightening” the outer unit of the muscles.
The contraction of the more SUPERFICIAL core msucles (movement system) will improve LUMBO PELVIC STIFFNESS, which will LEAD to spinal stability.
What does balance training do?
simulates proprioceptively enriched environments (i.e., unstable, yet controlled),
teaching the body how to recruit the right muscle,
at the right time,
with the right amount of force.
.Static balance
the ability to maintain a static equilibrium through a perturbation while remaining still.
Dynamic balance
The ability to maintain the intended path of motion following an external perturbation, or force placed on the moving body.
How can inefficient balance effect a body?
can create a pattern of overload and stress throughout the kinetic chain due to faulty movement patterns and compensations.
