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NASM > Chapter 10,11,12 > Flashcards

Chapter 10,11,12 Flashcards

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1
Q

Ability to move and change directions without falling

A

Dynamic ability

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2
Q

Progression of body proprioception

A

2 leg stable
1 leg stable
2 leg unstable
1 leg unstable

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3
Q

Proprioception balance Challenges

A 
Floor
balance beam
half foam roll
foam pad
balance disc
wobble 
bosu ball
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4
Q

Name 5 balance stabilization exercises

A 
SL balance
SL balance reach
SL hip external and internal rotation
SL lift and chop
SL throw and catch
SL arm and leg motion
SL windmill
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5
Q

Name 3 balance power exercises

A

Multiplanar hop up w. stabilization
SL box hop up with stabilization
SL box hop down with stabilization
SL propprioceptive hop with stabilization all planes

Involves a hop

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6
Q

Name 5 balance strength exercises

A 
SL Squat 
SL squat touchdown
SL Romanian DL
Multiplanar step up to balance
Multiplanar lunge to balance 
Reverse lunge to balance
SL squat with cable assistance

Involves bending at knee or hip

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7
Q

3 phases of plyometric exercises

A

eccentric, amortization, concentric

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8
Q

How long should landing be held on reactive stabilization exercise

A

3-5 seconds

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9
Q

Involves little of no joint motion but establishes optimal landing mechanics and coordination

A

Plyo stabilization

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10
Q

Name 4 plyo stabilization exercises

A 
squat jump up with stabilization
Box jump up with stabilzation
Box jump down with stabilization
Multiplanar jump with stabilization
Cone jumps with stabilization (all planes)
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11
Q

More dynaminc and eccentric and concentric motion through full range. Specifity, speed, and neural demand may be progressed

A

Plyometric strength

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12
Q

Name 4 plyometric strength exercises

A 
Squat jump
tuck jump
butt kick
power step up
Jump rope
Lunge jumps
repeat Box jumps
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13
Q

Involves entire muscle action spectrum and contraction velocity. Improves rate of force production, eccentric, strength, and reactive strength

A

Power plyo

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14
Q

Name 3 power Plyo exercises

A

Ice skaters
SL power step up
proprioceptive plyometrics
Box run steps (all planes)

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15
Q

Ability to move the body in one intended direction as fast as possible.
Product of stride rate and stride length

A

Speed

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16
Q

Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture

A

Agility

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17
Q

React and change position with mx rate of force production in all planes

A

Quickness

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18
Q

Give 3 reasons why SAQ should be used in youth populations

A

decreased likelihood of athletic injury
increased likelihood of exercise later in life
Improves physical fitness

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19
Q

Difference between balanceand dynamic posture

A

Balance: body is in equilibrium and stationary, no mvmt
Dynamic: ability to move and change directions under various conditions w/out falling

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20
Q

The distance outside the base of support that an individual can go without losing control of his or her gravity

A

Limit of stability

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21
Q

What is balance dependent on

A

Ability to maintain the bodys center of gravity over its base of support

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22
Q

Balance is involved in movement

A

and does not work in isolation

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23
Q

Give an ex or balance training in a proprioceptively enriched environment

A

foam pad under foot

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24
Q

what can lead to altered balance

A

Muscle imbalances, joint dysfunction, pain and swelling

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25
Q

Balance stabilization is characterized by

A

Little joint motion of the balance leg

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26
Q

Balance focuses on

A

Controlled instability.

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27
Q

Two leg can challenge

A

an elderly persons balance

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28
Q

Balance strength can be characterized as

A

Eccentric and concentric action in balance leg through full ROM

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29
Q

balance strength tempo

A

Medium

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30
Q

Balance strength challenges

A

Neuromuscular efficiency of entire body

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31
Q

Balance power can be characterized by

A

Hopping. High levels of eccentric strength
Dynamic neuromuscular efficiency.
Reactive joint stabilization

32
Q

Exercises that have quick powerful mvmnts,

Eccentric contraction immediately followed by an explosive contraction

A

Plyometrics

33
Q

Before doing plyometrics, the client must possess what

A

Core strength and stability

34
Q

Maximal force in min amount of time

A

Rate of force production

35
Q

Plyometrics….

A

Improve rate of force production

36
Q

Which phase of plyometrics holds landing for 3-5 seconds, works on landing mechanics and postural alignment and Reactive neuromuscular efficiency
Involves little or no joint motion

A

Stabilization

37
Q 
This phase of plyometrics
Increases speed of movement
Drops the landing hold
Repeating tempi
Decreases the amount of time on the ground
A

Plyometric strength

38
Q

Phase of plyometrics done as fast as possible.
Requires good mechanics and technique prior to
Involves the entire muscle action spectrum used during intergrated functional movements
Improves rate of force production, eccentric strength,reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency and optimal force production.

Great demand on muscles bones ligaments and tendons

A

Plyo Power

39
Q

SAQ can be used in addition or alternative to what

A

Cardiorespiratory trainig

40
Q

SAQ used in what type of development

A

Athletic conditioning

41
Q

Frontside running mechanics

A

Triple flexion

Hip flexion, knee and ankle dorsiflexion

42
Q

Backside running mechanics

A

Triple extension

Hip, knee, ankle (plantar flexion) extension

43
Q

What are some of the benefits of SAQ?

A

Prevent injuries
Enhances athletic performance
Increase calorie Burn
Can b adapted to all fitness levels

44
Q

What does SAQ training do

A

Control body in different speeds, multiple directions while reacting to varied stimuli

45
Q

Main goal of balance training

A

increase clients awareness of their limit of stability by creating controlled instability

46
Q

Effects of joint dysfunction

A

Joint dysfunction-muscle inhibition-joint injury-swelling-altered proprioception

47
Q

How do you regress/ progress stabilization

A

make more stable/ add proprioception

48
Q

How do you regress/progress strength exercises

A

decrease load/ add load and volume

49
Q

How do you regress/progress power exercises

A

decrease load and speed/ increase load and speed

50
Q

To move with efficiency, force must be dampened(eccentric) stabilized (isometric) and accelerated (concentric)

A

Integrated performance Paradigm

51
Q

Proper Sprint mechanics

A

Foot and ankle straight ahead in dorsi flex position when it hits the ground. Knees straight, slight lean LPHC during acceleration. Head in line with LPHC and LPHC inline with legs

52
Q

Acute variables for Balance stabilization

A

1-4 exercises, 1-3 sets,12-20reps,slow tempo rest 90

53
Q

Acute variables for balance strength

A

0-4 exercises 2-3 sets 8-12 reps, medium tempo rest 60 s

54
Q

Acute variables for balance power

A

0-2 exercises 2-3 sets 8-12 reps controlled 3-5 sec landing 60s rest

55
Q

Name the phases of plyometric exercises

A

Eccentric, amortization, concentric

56
Q

Progressive balane training parameters

A 
Easy to hard
Simple to complex
Stable to unstable
Static to dynamic
Slow to fast
2 arms /legs to single arm leg
Eyes open to closed
Known to unknown
57
Q

Move the body in one intended direction as fast as possible

A

Speed

58
Q

of strides taken in given amt of time

A

Stride rate

59
Q

Distance covered with each stride

A

Stride length

60
Q

Stabilzation plyo variables

A 
0-2 exercises
1-3 sets
5-8 reps
Controlled holding landing 3-5 seconds
0-90 sec rest
61
Q

Strength Plyo Variables

A 
0-4 exercises
2-3 sets
8-10 reps
medium tempo repeating 
0-60 seconds
62
Q

Power plyo Variable

A 
0-2 exercises
2-3 sets 
8-12 reps
x/x/x
0-60 sec
63
Q

SAQ training Power and Strength are both how many reps of each exercise

A

3-5

64
Q

Strength and power SAQ.. How many sets

A

3-5

65
Q

Stabilizalization SAQ- how many drills

A

4-6; limited horizontal and unpredictability

66
Q

Strength SAQ How many drills

A

6-8;greater horizontal but limited unpredictability

67
Q

Power SAQ how many drills

A

6-10; max horizontal and unpredictability

68
Q

SAQ stabilzation drill

A

Cone shuffles, agility ladder drills

69
Q

SAQ strength drills

A

Figure 8, 5-10-5, tdrill, box drill

70
Q

SAQ power drills

A

Mod box drill, partner mirror drill

71
Q

Involves little joint motion, establishes optimal landing mechanics, Coordination

A

Stabilization plyo

72
Q

More dynamic, eccentric and concentic thru full ROM

Specificty, speed and neural demand may be progressed

A

Plyo strength

73
Q

Involves entire muscle action spectrum and contraction velocity
Improves rate of force production, eccentric strengthm and reactive strength

A

Plyo power

74
Q

Balance stabilization SL.. how many reps

A

6-10

75
Q

Explain eccentric phase of a plyo movement

A

Increases muscle spindle activity by prestretching muscle before activity.Energy stored in elastic component of the muscle.. Much like stretching a rubber band

76
Q

Explain to amortization phase of a plyo movement

A

Involves dynamic stabilization
Time between end of eccentric phase(loading deceleration) and the initiation of the concentric phase (unloading or force production phase)

77
Q

Explain concentric phase of a plyo movement

A

Immediately after amortization phase
involves concentric contraction
Enhanced muscular performance
releasing a rubber band after its been stretched

NASM (19 decks)

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