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NASM-CPT > Chapter 13: Resistance Training Concepts > Flashcards

Chapter 13: Resistance Training Concepts Flashcards

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1
Q

general adaption syndrome

A

a term used to describe how the body responds and adapts to stress

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2
Q

alarm reaction

A
  • the alarm reaction is the initial reaction to a stressor

- initial reaction to a stressor such as increased oxygen and blood supply to the necessary areas of the body

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3
Q

delayed-onset muscle soreness

A

pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity

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4
Q

resistance development

A
  • the body increases its functional capacity to adapt to the stressor
  • increased functional capacity to adapt to stressor such as increased motor recruitment
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5
Q

exhaustion

A
  • prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system
  • a prolonged or intolerable stressor produces fatigue and leads to a breakdown in the system or injury
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6
Q

periodization

A

division of a training program into smaller, progressive stages

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7
Q

principle of specificity or specific adaptation to imposed demands (SAID principle)

A

principle that states that the body will specifically adapt to the type of demand placed on it

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8
Q

mechanical specificity

A

refers to the weight and movements placed on the body

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9
Q

neuromuscular specificity

A

refers to the speed of contraction and exercise selection

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10
Q

metabolic specificity

A

refers to the energy demand placed on the body

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11
Q

muscular endurance

A

the ability to produce and maintain force production for prolonged periods of time

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12
Q

muscular hypertrophy

A
  • enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
  • enlargement of skeletal muscle fibers in response to being recruited to develop increased levels of tension, as seen in resistance training
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13
Q

strength

A

the ability of the neuromuscular system to produce internal tension (in the muscles and connective tissues that pull on the bones) to overcome an external load

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14
Q

power

A

ability of the neuromuscular system to produce the greatest force in the shortest time

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15
Q

vertical loading

A

alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity

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16
Q

horizontal loading

A

performing all sets of an exercise or body part before moving on to the next exercise or body part

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17
Q

tempo

A

speed of repetition

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18
Q

rest interval

A

amount of rest between each exercise

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19
Q

adaptation is a function of what?

A

general adaptation syndrome + principle of specificity

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20
Q

what is the primary goal of most exercise training programs?

A

some form of adaptation

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21
Q

what is one of the most important concepts of training and conditioning?

A
  • the ability of the human body to respond and adapt to an exercise stimulus
  • the human body’s ability to adapt or adjust its functional capacity to meet the desired needs
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22
Q

what is the optimal sate for the human movement system to be in?

A

one of physiologic balance or homeostasis

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23
Q

what is the stress being placed on the body during resistance training?

A

the weight being lifted

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24
Q

Hans Selye

A
  • a Canadian physician
  • general adaptation syndrome
  • stated that exercise, including resistance training, can be considered a good form of stress called “eustress” that allows the human movement system to adapt and thus be able maintain homeostatic states under a variety of conditions
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25
Q

for adaptation to occur, what must the body be confronted with?

A

a stressor or some form of stress that creates the need for a response

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26
Q

3 stages of response to stress

A
  1. alarm reaction
  2. resistance development
  3. exhaustion
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27
Q

adaptive benefits of resistance training - physiologic

A
  • improved cardiovascular efficiency
  • beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
  • increased bone density
  • increased metabolic efficiency (metabolism)
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28
Q

adaptive benefits of resistance training - physical

A
  • increased tissue (muscle, tendons, ligaments) tensile strength
  • increased cross-sectional area of muscle fibers
  • decreased body fat
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29
Q

adaptive benefits of resistance training - performance

A
  • increased neuromuscular control (coordination)
  • increased endurance
  • increased strength
  • increased power
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30
Q

during the initial sessions of resistance training programs, what is the body forced to try and adapt to?

A

increased amounts of force on bones, joints, muscles, connective tissues, and the nervous system

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31
Q

physiologic responses during the alarm stage of resistance training

A
  • increase in blood oxygen and blood supply

- increase in neural recruitment to the working muscles

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32
Q

true or false: initially, an individual’s body may be very inefficient at responding to the demands placed on it during resistance training

A

TRUE

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33
Q

gradually over time and by applying the principle of ____, the body increases its ability’s to meet the demands being placed on it

A

progressive overload

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34
Q

how to minimize DOMS

A

starting a progressive training program at a low intensity and introducing overload gradually

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35
Q

true or false: during this period of DOMS, any attempt at replicating or advancing the soreness-inducing exercise will be limited by the factors contributing to the soreness

A

TRUE

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36
Q

true or false: DOMS can be considered an “alarm reaction”

A

TRUE

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37
Q

after repeated training sessions, what will the human movement system increase its capability to do?

A

efficiently recruit muscle fibers and distribute oxygen and blood to the proper areas in the body

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38
Q

once adaptation has occurred, what will the body require to produce a new response and a higher level of fitness?

A

increased stress or overload

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39
Q

how to personal trainers often use the adaptation response improperly?

A

by only manipulating the amount of weight the client uses when, in fact, this is but one of many ways to increase stress on the body

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40
Q

when a stressor is too much for any one of the physiologic systems to handle, it causes a breakdown or injury such as:

A

-stress fractures
-muscle strains
-joint pain
-emotional fatigue
(in turn, many of these types of injuries can lead to the initiation of the cumulative injury cycle)

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41
Q

what is one of the main reasons for using the OPT model?

A
  • avoiding the pitfalls of the exhaustion stage

- it is a systematic, progressive training program that is based on science and proven application

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42
Q

true or false: resistance training must be cycled through different stages hat increase stress placed on the human movement system, but also allow for sufficient rest and recuperation periods

A

TRUE

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43
Q

if resistance is continually increased with the intention of stressing specific muscles or muscle groups to produce an increase in size or strength, what can this lead to?

A

injury of the muscle joint, or connective tissue, especially if the resistance is added to quickly or inadequate rest and recovery periods are not planned for

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44
Q

do training-related injuries occur more to connective tissue (such as ligaments and tendons) or muscles? why?

A

connective tissues, because they lack blood supply

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45
Q

true or false: all the tissues in the body have the same adaptive potential to stresses

A

FALSE

-different tissues in the body (muscle fibers vs. connective tissue) each have their own adaptive potential to stress

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46
Q

what should training programs provide to optimize the adaptation of tissue to ensure the best possible results?

A

a variety of intensities and stresses

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47
Q

what is the basis of the principle of specificity?

A

adaptation can be more specifically applied to certain aspects of the human movement system depending on training technique(s) used

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48
Q

who does overtraining syndrome commonly occur in?

A

athletes or fitness enthusiasts who are training beyond the body’s ability to recover

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49
Q

side effects of overtraining syndrome

A
  • decreased performance
  • fatigue
  • altered hormonal states
  • poor sleeping patterns
  • reproductive disorders
  • decreased immunity
  • loss of appetite
  • mood disturbances
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50
Q

if someone repeatedly lifts heavy weights, that person will produce higher levels of _____

A

maximal strength

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51
Q

if a person repeatedly lifts lighter weights for many repetitions, that person will develop higher levels of ________

A

muscular endurance

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52
Q

according to the principle of specificity, what should training programs reflect?

A

the desired outcome(s)

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53
Q

when applying the SAID principle to any training program, what is it important to remember?

A

that the body is made up of many types of tissues, and these tissues may respond differently to the same stimulus

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54
Q

type I muscle fibers

A
  • slow-twitch
  • smaller in diameter
  • slower to produce maximal tension
  • more resistant to fatigue
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55
Q

type II muscle fibers

A
  • fast-twitch
  • larger in size
  • quick to produce maximal tension
  • fatigue more quickly
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56
Q

what are type I fibers important for?

A

for muscles that need to produce long-term contractions necessary for stabilization, endurance, and postural control

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57
Q

what are type II fibers important for?

A

for muscles producing movements requiring force and power such as performing a sprint

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58
Q

what is the specific purpose behind periodization and the OPT model?

A
  • to train with higher intensities, proper postural stabilization is required
  • therefore, tissues need to be trained differently to prepare them for higher levels of training
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59
Q

the degree of adaptation that occurs during training is directly related to what?

A

the mechanical, neuromuscular, and metabolic specificity of the training program

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60
Q

true or false: the body can only adapt if it has a reason to adapt

A

TRUE

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61
Q

mechanical specificity examples

A
  • to develop muscular endurance of the legs requires light weights and high repetitions when performing leg-related exercises
  • to develop maximal strength in the chest, heavy weights must be used during chest-related exercises
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62
Q

neuromuscular specificity examples

A
  • to develop higher levels of stability while pushing, chest exercises will need to be performed with controlled, unstable exercises, at slower speeds
  • to develop higher levels of strength, exercises should be performed in more stable environments with heavier loads to place more of an emphasis on the prime movers
  • to develop higher levels of power, low-weight, high-velocity contractions must be performed in a plyometric manner
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63
Q

metabolic specificity examples

A
  • to develop endurance, training will require prolonged bouts of exercise, with minimal rest periods between sets (endurance training primarily uses aerobic pathways to supply energy for the body)
  • to develop maximal strength or power, training will require longer rest periods, so the intensity of each bout of exercise remains high (energy will be supplied primarily via anaerobic pathways)
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64
Q

concept of specificity for a client whose goal is body fat reduction

A
  1. mechanically, the body burns more calories when movements are performed while standing and using moderate weights
  2. from a neuromuscular standpoint, the body burns more calories when more muscles are being used for longer periods in controlled, unstable environments
  3. metabolically, the body burns more calories when rest periods are short to minimize full recuperation
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65
Q

a well-designed, integrated training program produces optimal levels of:

A
  • flexibility
  • endurance
  • neuromuscular control
  • alterations in body composition
  • strength
  • power
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66
Q

to achieve optimal training results, what must the body adapt to?

A

specifically imposed demands and stresses

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67
Q

what is the ability to adapt to stress known as?

A

the general adaptation syndrome

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68
Q

3 stages of response to stress

A
  1. alarm reaction (or initial activation of protective processes within the body)
  2. resistance development (or an increase in the functional capacity to adapt to a stressor)
  3. exhaustion (or stress that is too much for the system and causes an injury)
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69
Q

resistance training programs are designed to produce changes that result in what?

A

various adaptations

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70
Q

main adaptations that occur from resistance training

A
  • stabilization
  • muscular endurance
  • hypertrophy
  • strength
  • power
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71
Q

stabilization

A
  • the human movement system’s ability to provide optimal dynamic joint support to maintain correct posture during all movements
  • getting the right muscles to fire, with the right amount of force, in the proper plane of motion, at the right time
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72
Q

what does stabilization require?

A

high levels of muscular endurance for optimal recruitment of prime movers to increase concentric force production and reduce eccentric force

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73
Q

how to increase the body’s ability to stabilize and balance itself

A

repeatedly training with controlled, unstable exercises

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74
Q

what happens if training is not performed with controlled unstable exercises?

A

clients will not gain the same level of stability and may even worsen

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75
Q

true or false: improper stabilization can negatively affect a muscle’s force production

A

TRUE

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76
Q

why is stability an important training adaptation?

A

it increases the ability of the kinetic chain to stabilize the LPHC and joints during movement to allow the arms and legs to work more efficiently

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77
Q

developing muscular endurance helps to increase what?

A

core and joint stabilization, which is the foundation on which hypertrophy, strength, and power are built

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78
Q

training for muscular endurance of the core focuses on what?

A

the recruitment of muscles responsible for postural stability, namely, type I muscle fibers

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79
Q

what is the most effective way to improve muscular endurance?

A

-training protocols using high repetitions

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80
Q

what kind of program can enhance local muscular endurance?

A

a periodization training program

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81
Q

true or false: after an initial training effect in previously untrained individuals, single-set training may prove superior to multiple sets of periodized training for improving muscular endurance

A

FALSE

-multiple sets of periodized training may prove superior to single-set training for improving muscular endurance

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82
Q

what is muscle hypertrophy characterized by?

A

an increase in the cross-sectional area of individual muscle fibers resulting from an increase in myofibril proteins (myofilaments)

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83
Q

true or false: the process of muscular hypertrophy does not begin until the later stages of training

A

FALSE
-although the visible signs of hypertrophy may not be apparent for many weeks (4-8 weeks) in an untrained client, the process begins in the early stages of training, regardless of the intensity of training used

84
Q

resistance training protocols that use ____ repetition ranges with ____ lead to muscular hypertrophy

A

resistance training protocols that use low to intermediate repetition ranges with progressive overload lead to muscular hypertrophy

85
Q

structured progressive resistance training programs using ___ help to increase muscular hypertrophy

A

multiple sets

86
Q

what leads to force production?

A

whether the external force demands the neuromuscular system to produce stability, endurance, maximal strength, or power

87
Q

the degree of internal tension produced is the result of what?

A

strength adaptations

88
Q

the specific form of strength or internal tension produced is based on what?

A

the type and intensity of training used by the client (principle of specificity)

89
Q

true or false: resistance training programs have traditionally focused on developing maximal strength in individual muscles, emphasizing one plane of motion

A

TRUE
-however, because all muscles function eccentrically, isometrically, and concentrically in all 3 planes of motion at different speeds, training programs should be designed using a progressive approach that emphasizes the appropriate exercise selection, all muscle actions, and repetition tempos

90
Q

what plane of motion is typically emphasized in resistance training programs?

A

the sagittal plane

91
Q

true or false: strength is though of as a function of muscle

A

FALSE
-because muscle operates under the control of the central nervous system, strength needs to be though of not as a function of muscle, but as a result of activating the neuromuscular system

92
Q

true or false: strength gains can occur rapidly in beginning clients

A

TRUE

93
Q

increased strength is associated with an increase in what?

A

an increase in the number of motor units recruited

94
Q

using heavier loads in strength training increases what?

A

the neural demand and recruitment of more muscle fibers until a recruitment plateau is reached after which further increases in strength are a result of fiber hypertrophy

95
Q

true or false: strength is though of in isolation

A

FALSE

96
Q

what is strength built on?

A

the foundation of stabilization requiring muscles, tendons, and ligaments to be prepared for the load that will be required to increase strength beyond the initial stages of training

97
Q

stabilization training is designed with the characteristics of what type of muscle fibers?

A

type I slow-twitch muscle fibers (slow-contracting, low tension output, and resistance to fatigue)

98
Q

strength training is designed with the characteristics of what muscle fibers?

A

type II muscle gibers (quick-contracting, high tension output, prone to fatigue)

99
Q

what is manipulated to take advantage of the specific characteristics of each fiber type?

A

acute variables (sets, reps, intensities, etc.)

100
Q

the majority of strength increases will occur during the first ___ weeks of resistance training from increased neural recruitment and muscle hypertrophy

A

12

101
Q

what is power represented by?

A

the simple equation of force multiplied by velocity

102
Q

power adaptations build on stabilization and strength adaptations and then apply them how?

A

at more realistic speeds and forces seen in everyday life and sporting activities

103
Q

what is the focus of power-resistance training?

A

getting the neuromuscular system to generate force as quickly as possible (rate of force production)

104
Q

an increase in either force or velocity will produce what?

A

an increase ibn power

105
Q

how can training for power be achieved/

A

by increasing the weight (force) or speed with which weight is moved (velocity)

106
Q

how does power training allow for increase rate of force production?

A

by increasing the number of motor units activated, the synchronization between them, and the speed at which they are activated

107
Q

what principles dictate that to maximize training for power, both heavy and light loads must be moved as fast as possible (in a controlled fashion)

A
  • the general adaptation syndrome

- the principle of specificity

108
Q

what kind of training method can create the necessary adaptations to enhance the body’s ability to recruit a large number of motor units and increase the rate (speed) of activation

A

supersets (heavy and light loads)

109
Q

early isokinetic work underscored the importance of speed of exercise, showing that what?

A

training performed at high speeds led to better performance at the training speed and all movement speeds below the training speed

110
Q

who originally designed most training programs?

A

power lifters, Olympic lifters, and bodybuilders

111
Q

why do many of the old styles of resistance training programs remain popular?

A

because of good marketing or “gym science”, not because they have proven to be scientifically superior to other forms of training programs that bring about increases in stabilization, strength, and power

112
Q

what achieves optimal gains in strength, neuromuscular efficiency, hypertrophy, and performance?

A

following a systematic, integrated training program and manipulating key training variables

113
Q

single-set

A

performing one set of each exercise

114
Q

multiple-set

A

performing a multiple number of sets for each exercise

115
Q

pyramid

A

involves a progressive or regressive step approach that either increased weight or decreases weight with each set

116
Q

superset

A
  • performing two exercises in rapid succession with minimal rest
  • there are multiple variations of the superset system
117
Q

drop-sets

A
  • performing a set to failure, then removing a small percentage of the load (5-20%) and continuing with the set, completing a small number of repetitions (usually 2-4)
  • allows a client to continue a set past the point at which it would usually terminate
118
Q

circuit training

A

performing a series of exercises in rapid succession with minimal rest

119
Q

peripheral heart action

A
  • a variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit
  • alternates upper body and lower body exercises throughout the circuit
120
Q

split-routine

A

a routine that trains different body parts on separate days

121
Q

vertical loading

A
  • performing exercises on the OPT template one after the other, in a vertical manner down the template
  • alternating body parts trained from set to set
122
Q

horizontal loading

A

performing all sets of an exercise (or body part) before moving on to the next exercise (or body part)

123
Q

how many types is it recommended to perform single-set workouts per week? why?

A

2 times per week, to promote sufficient development and maintenance of muscle mass

124
Q

true or false: the single -set system is just as beneficial for strength and hypertrophy gains in beginning-level clients

A

TRUE
-although multiple-set training is promoted as being more beneficial for strength and hypertrophy gains in advanced clients, the single-set system has been shown to be just as beneficial for beginning level clients

125
Q

true or false: single-set training system are often negatively perceived for not providing enough stimuli for adaptation

A

FALSE

  • when reviewing the physiology of how the human movement system operates, this notion may not be true
  • in fact, most beginning clients could follow a single-set program to allow for proper adaptive responses of the connective tissue and nervous system before engaging in more rigorous training systems
126
Q

by encouraging clients to avoid lifting more than they can handle, what can be avoided?

A
  • synergistic dominance (synergists overcompensating for weak prime movers)
  • injury can be avoided
127
Q

who is multiple-set training appropriate for?

A

both novice and advanced clients

128
Q

true or false: single-set training is superior to multiple-set training in more advanced clients

A

FALSE

-multiple-set training has been show to be superior to single-set training for more advanced clients

129
Q

light-to-heavy system

A
  • the individual typically performs 10-12 repetitions with a light load and increases the resistance for each following set, until the individual can perform 1-2 repetitions, usually in 4-6 sets
  • pyramid system
130
Q

heavy-to-light system

A
  • the individual begins with a heavy load (after a sufficient warm-up_ for 1-2 repetitions, then decreases the load and increases the repetitions for 4-6 sets
  • pyramid system
131
Q

what kind of workouts is the light-to-heavy system best for?

A

workouts that involve only 2-4 sets or higher repetition schemes (12-20)

132
Q

same muscle group supersets

A

-performing two exercises for the same muscle group back to back

133
Q

antagonist supersets

A

-performing two exercises back to back that involve antagonist muscle groups

134
Q

benefits of same muscle group supersets

A

-improve muscular endurance and hypertrophy because the volume of work performed is relatively high

135
Q

benefits of antagonist supersets

A

-allows a significant load to be placed on the target muscle during each set, since while the agonist is working, the antagonist is recovering, and vice versa

136
Q

supersetting typically involves how many repetitions?

A

8-12

137
Q

triple drop

A

a set of failure followed by 3 successive load decrements performed with no rest

138
Q

who are drop-sets appropriate for?

A

experienced lifters

139
Q

acute variables for a circuit-training program

A
  • low to moderate number of sets (1-3)
  • moderate to high repetitions (8-20)
  • short rest periods (15-60 seconds)
140
Q

who is circuit training good for?

A

individuals with limited time or those who want to alter body composition

141
Q

how can the peripheral heart action system potentially improve circulation?

A

by distributing blood flow between the upper and lower extremities

142
Q

what is the peripheral heart action system beneficial for?

A
  • incorporating an integrated, multidimensional program

- altering body composition

143
Q

repetitions per exercise in the peripheral heart action system

A

8-20

144
Q

who typically uses the split-routine system?

A

many bodybuilders and strength athletes (football, shot put, etc.)

145
Q

what is the vertical loading system beneficial for?

A
  • allowing maximal recovery to each body party while minimizing the amount of time wasted on rest
  • allows for ATP/PC recovery
146
Q

what is more appropriate for maximal strength and power training: horizontal or vertical loading

A

horizontal loading

147
Q

drawback to the horizontal loading system

A

the amount of time typically spent resting, which can often be more time than the actual workout itself

148
Q

horizontal loading can be a metabolic progression if rest periods are monitored and limited to ____ seconds between sets

A

30-90

149
Q

what can happen if the same muscle groups are forced to work with minimal recovery?

A

it can lead to faster development of metabolic and hypertrophy-related adaptations in the muscle

150
Q

total-body stabilization exercises

A
  • ball squat, curl to press

- multiplanar step-up balance, curl, to overhead press

151
Q

ball squat, curl to press technique

A

try using the ball to guide one through the squatting motion (sitting into a chair) versus relying on the ball for support (leaning back on the ball)

152
Q

ball squat, curl to press progression

A
  1. alternating-arm
  2. one-arm
  3. single-leg
153
Q

multiplanar step-up balance, curl to overhead press technique

A

when pressing overhead, make sure the lower back does not arch (this may indicate tightness of the latissimus dorsi and weakness of the intrinsic core stabilizers)

154
Q

multiplanar step-up balance, curl to overhead press regression / progression

A
  • regression: omit balance

- progression: frontal plane, transverse plane

155
Q

total b0dy-strength exercises

A
  • lunge to two-arm dumbbell press

- squat, curl, to two-arm press

156
Q

lunge to two-arm dumbbell press technique

A

when performing any squatting or lunging motion, make sure the foot stays straight and the knees stay in line with the toes (this ensures proper joint mechanics and optimal force generation, increasing the benefit of the exercise and decreasing its risk)

157
Q

total body-power exercises

A
  • two-arm push press

- barbell clean

158
Q

chest-stabilization exercises

A
  • ball dumbbell chest press

- push-up

159
Q

ball dumbbell chest press technique

A

to ensure proper alignment, the ears, shoulders, hips and knees should all be in line with one another

160
Q

common push-up compensation

A
  • low back arching (stomach falls toward the ground)

- this is an indicator that the individual possesses weak intrinsic core stabilizers, and the exercise must be regressed

161
Q

ball dumbbell chest press regression / progressions

A
  • regression: dumbbell chest press progression on bench

- progressions: alternating-arm, single-arm

162
Q

push-up regressions / progressions

A
  • regressions: on knees, hands on bench feet on floor, hands on wall feet on floor
  • progressions: lower extremities on medicine balls, hands on medicine balls, hands on stability ball
163
Q

chest-strength exercises

A
  • flat dumbbell chest press

- barbell bench press

164
Q

flat dumbbell chest press technique

A
  • when performing chest presses, the range of motion at the shoulder joint (how far the elbows go down) will be determined by the load one is lifting (control) and tissue extensibility
  • the key is to only go as far as one can control without compensating
165
Q

chest-power exercises

A
  • two-arm medicine ball chest pass

- rotation chest pass

166
Q

back-stabilization exercises

A
  • standing cable row

- ball dumbbell row

167
Q

standing cable row technique

A
  • when performing rows, initial the movement by retracting and depressing the shoulder blades (scapulae)
  • do not allow the shoulders to elevate
168
Q

standing cable row regression / progressions

A
  • regression: seated
  • progressions: two-legs alternating-arm, two-legs one-arm, single-leg two arms, single-leg alternating-arm, single-leg one-arm
169
Q

ball dumbbell row technique

A
  • performing exercises in a prone position can be uncomfortable
  • when working with overweight individuals, it may be more appropriate to perform these exercises in a seated or standing position
170
Q

ball dumbbell row regression / progression

A
  • regression: kneeling over ball

- progression: alternating-arm, one-arm

171
Q

back-strength exercises

A
  • seated cable row

- seated lat pull down

172
Q

seated cable row technique

A

-to increase the effectiveness of this exercise and decrease the risk of injury, keep the torso stationary throughout the execution of the exercise; flexing and extending the torso while performing the row creates momentum, which decreases the effectiveness of the exercise and places stress on the low back

173
Q

seated lat pull down technique

A
  • performing lat pulldowns with a bar behind the neck is not advised as this places stress to the shoulder joints and cervical spine
  • if performing the lat pulldown exercise with a bar instead of cables, the bar should pass in front of the face approximately to shoulder height
174
Q

back-power exercises

A
  • medicine ball pullover throw

- soccer throw

175
Q

medicine ball pullover technique

A

to decrease stress to the shoulder and low back, it will be important that one has optimal extensibility through the latissimus dorsi musculature before performing these back-power exercises

176
Q

shoulder-stabilization exercises

A
  • single-leg dumbbell scaption

- seated stability ball military press

177
Q

single-leg dumbbell scaption regressions / progressions

A
  • regression: two-legs, seated

- progression: single-leg alternating-arm, single-leg single-arm, proprioceptive modalities

178
Q

single-leg dumbbell scaption technique

A

performing shoulder exercises in the scapular plane decreases the risk of the supraspinatus muscle becoming impinged between the head of the humerus and the coracoacromial arch of the scapula

179
Q

seated stability ball military press regressions / progressions

A
  • regression: seated on a bench

- progression: alternating-arm, one-arm, standing

180
Q

seated stability ball military press technique

A
  • performing exercises on a stability ball can be uncomfortable for some people
  • it mat be required for the health and fitness professional to hold the ball while the individual performs the exercise to provide some additional support (both mentally and physically)
181
Q

shoulder-strength exercises

A
  • seated dumbbell shoulder press

- seated shoulder press machine

182
Q

seated dumbbell shoulder press technique

A
  • when performing overhead presses, make sure the cervical spine stays neutral (head drawn back)
  • do not allow the head to migrate forward as this places excessive stress on the posterior neck muscles and cervical spine
183
Q

shoulder-power exercises

A
  • front medicine ball oblique throw

- overhead medicine ball throw

184
Q

biceps-stabilization exercises

A
  • single-leg dumbbell curl

- single-leg barbell curl

185
Q

single-leg dumbbell curl regression / progressions

A
  • regression: two-leg

- progression: alternating-arm, single-arm, proprioceptive modalities

186
Q

single-leg dumbbell curl technique

A

keeping the scapulae retracting during this exercise ensures proper scapular stability, placing more of an emphasis on the biceps musculature

187
Q

single-leg barbell curl regression / progression

A
  • regression: two-leg

- progression: proprioceptive modalities

188
Q

single-leg barbell curl technique

A
  • to decrease stress on the elbow, do not grip too close or too wide on the bar
  • to determine grip width, extend your elbows so your hands fall naturally to your sides, palms facing forward
  • where your hands fall at your sides is the position where they should be when they grip the bar
189
Q

biceps-strength exercises

A
  • seated two-arm dumbbell biceps curl

- biceps curl machine

190
Q

bicep curls technique

A
  • when performing biceps curls it is important to keep an upright posture
  • do not allow your torso to excessively flex or extend to cheat the movement
191
Q

triceps-stabilization exercises

A
  • supine ball dumbbell triceps extensions

- prone ball dumbbell triceps extensions

192
Q

supine ball dumbbell triceps extensions regression / progressions

A
  • regression: on bench

- progression: alternating-arms, one-arm

193
Q

supine ball dumbbell triceps extensions technique

A
  • when performing stability ball exercises in a supine position, make sure position is such that the head comfortable rest on the ball
  • this will decrease stress to the cervical spine
194
Q

prone ball dumbbell triceps extensions regression / progressions

A
  • regression: standing with cable

- progression: alternating-arms, single-arm

195
Q

prone ball dumbbell triceps extensions technique

A

to ensure optimal alignment, make sure the ankles, knees, hips, elbows, shoulders, and ears are all in alignment and maintained throughout the exercise

196
Q

triceps-strength exercises

A
  • cable pushdown

- supine bench barbell triceps extension

197
Q

cable pushdown technique

A
  • suing a rope when performing cable pushdowns will allow the elbows to track through their natural path of motion versus having the hands closely fixed on the bar
  • this may help decrease the risk of compensation when performing the exercise
198
Q

supine bench barbell triceps extension technique

A
  • as with barbell curls, keeping the hands too close can increase stress on the elbow
  • having your hands closer to shoulders-width apart can help to decrease stress to the elbow and compensation
199
Q

leg-stabilization exercises

A
  • ball squat

- multiplanar step-up to balance

200
Q

ball squat regressions / progression

A
  • regression: decreasing range of motion, holding on to a stable support
  • progression: squat without stability ball
201
Q

multiplanar step-up to balance regressions / progressions

A
  • regression: omit balance, decrease step up

- progression: frontal plane step-up, transverse plane step-up

202
Q

way to regress the lunge

A

step-ups

203
Q

leg-strength exercises

A
  • leg press (hip sled)

- barbell squat

204
Q

leg-press technique

A
  • make sure the feet are positioned on the platform hips to shoulder width apart, toes are pointed straight, and the knees track in line with the toes
  • this will decrease stress to the knees, hips, and low back
205
Q

barbell squat technique

A

-only squat as far down as can be controlled without compensating

206
Q

leg-power exercises

A
  • squat jump

- tuck jump

207
Q

tuck jump technique

A
  • when performing power exercises, make sure you land behind the ball of the foot (not on the ball of the foot or on the heel)
  • this will ensure proper force distribution through the foot and lower extremity, improving force production capabilities

NASM-CPT (21 decks)

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