Chapter 15 Flashcards

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1
Q

Pros of Strength Machines

A
  1. May be less intimidating for some
  2. Can emphasize certain muscle groups for rehabilitation or bodybuilding purposes
  3. Various intensities (load) provided in one weight stack
  4. Does not require a spotter
  5. Provides extra support for special-needs clients
  6. Keeps client in a fixed plane of motion, which may limit excessive ranges of motion
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2
Q

Cons of Strength Machines

A
  1. Many machines do not allow the user to perform total-body exercises
  2. Moves primarily in one plane of motion
  3. Does little to provides challenge to the core stabilization system
  4. May not be ideal for improving athletic performance
  5. Machines do not fit all body types (short, tall, or obese clients may have a hard time adjusting the machine)
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3
Q

Pros to Free Weights

A
  1. Can be used to emphasize certain muscle groups or target multiple muscle groups
  2. Can improve athletic performance
  3. Can challenge the core stabilization system
  4. May improve dynamic joint stabilization and proprioception
  5. Allows individuals to move in multiple planes of motion
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4
Q

Cons to Free Weights

A
  1. May require a spotter
  2. May be too difficult for beginning clients to perform until exercise technique is mastered
  3. Requires multiple dumbbells or barbells to change intensity
  4. Potentially more dangerous
  5. intimidating for some
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5
Q

How does a kettlebell differ from other resistance training methods?

A

It’s center of mass is away from the handle, which may require more strength & coordination, as well as increased recruitment from stabilizers and prime movers simultaneously during particular movements

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6
Q

Benefits of Kettlebell Training

A
  1. Enhanced athleticism, coordination & balance
  2. Increased mental focus & physical stamina
  3. Increased oxygen uptake
  4. Increased total body conditioning as opposed to isolation training
  5. Recruitment of the posterior chain (calves, hamstring complex, gluteal muscles, spinal erectors)
  6. Increased core stability and muscular endurance
  7. Increased strength & power
  8. Improved grip strength
  9. Increased metabolic demands and caloric expenditure
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7
Q

What are the 5 Kinetic Checkpoints

A
  1. Feet: approximately shoulders-width apart and pointing straight ahead
  2. Knees: in line with the second and third toes (avoid valgus or varus motions)
  3. Hips: level with lumbar spine in a neutral position
  4. Shoulders: depressed & slightly retraced to activate scapulae stabilizers
  5. Head cervical spine in a neutral position (chin tuck)
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8
Q

Benefits of Suspension Body-Weight Training

A
  1. Increased muscle activation
  2. Low compressive loads to the spine
  3. Increased performance
  4. Potential increase in caloric expenditure
  5. Improvements in cardiovascular fitness
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9
Q

Benefits of Vibration Training

A
  1. Improving circulation & cardiovascular function
  2. Alleviation of muscle soreness
  3. Weight reduction & increased metabolism
  4. Increasing bone density
  5. Increasing flexibility & range of motion
  6. Improving overall well-being & potentially reducing the symptoms of Parkinson disease, multiple sclerosis, & fibromyalgia
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10
Q

What are popular proprioceptive modalities

A
  1. BOSU ball
  2. Stability ball
  3. Whole-body vibration platforms
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11
Q

What are popular resistance-training modalities

A
  1. Suspension body-weight training
  2. Kettlebell training
  3. Medicine ball
  4. Elastic resistance
  5. Cable machines
  6. Strength-training machines
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