Chapter 15 Flashcards
1
Q
Pros of Strength Machines
A
- May be less intimidating for some
- Can emphasize certain muscle groups for rehabilitation or bodybuilding purposes
- Various intensities (load) provided in one weight stack
- Does not require a spotter
- Provides extra support for special-needs clients
- Keeps client in a fixed plane of motion, which may limit excessive ranges of motion
2
Q
Cons of Strength Machines
A
- Many machines do not allow the user to perform total-body exercises
- Moves primarily in one plane of motion
- Does little to provides challenge to the core stabilization system
- May not be ideal for improving athletic performance
- Machines do not fit all body types (short, tall, or obese clients may have a hard time adjusting the machine)
3
Q
Pros to Free Weights
A
- Can be used to emphasize certain muscle groups or target multiple muscle groups
- Can improve athletic performance
- Can challenge the core stabilization system
- May improve dynamic joint stabilization and proprioception
- Allows individuals to move in multiple planes of motion
4
Q
Cons to Free Weights
A
- May require a spotter
- May be too difficult for beginning clients to perform until exercise technique is mastered
- Requires multiple dumbbells or barbells to change intensity
- Potentially more dangerous
- intimidating for some
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
6
Q
Benefits of Kettlebell Training
A
- Enhanced athleticism, coordination & balance
- Increased mental focus & physical stamina
- Increased oxygen uptake
- Increased total body conditioning as opposed to isolation training
- Recruitment of the posterior chain (calves, hamstring complex, gluteal muscles, spinal erectors)
- Increased core stability and muscular endurance
- Increased strength & power
- Improved grip strength
- Increased metabolic demands and caloric expenditure
7
Q
What are the 5 Kinetic Checkpoints
A
- Feet: approximately shoulders-width apart and pointing straight ahead
- Knees: in line with the second and third toes (avoid valgus or varus motions)
- Hips: level with lumbar spine in a neutral position
- Shoulders: depressed & slightly retraced to activate scapulae stabilizers
- Head cervical spine in a neutral position (chin tuck)
8
Q
Benefits of Suspension Body-Weight Training
A
- Increased muscle activation
- Low compressive loads to the spine
- Increased performance
- Potential increase in caloric expenditure
- Improvements in cardiovascular fitness
9
Q
Benefits of Vibration Training
A
- Improving circulation & cardiovascular function
- Alleviation of muscle soreness
- Weight reduction & increased metabolism
- Increasing bone density
- Increasing flexibility & range of motion
- Improving overall well-being & potentially reducing the symptoms of Parkinson disease, multiple sclerosis, & fibromyalgia
10
Q
What are popular proprioceptive modalities
A
- BOSU ball
- Stability ball
- Whole-body vibration platforms
11
Q
What are popular resistance-training modalities
A
- Suspension body-weight training
- Kettlebell training
- Medicine ball
- Elastic resistance
- Cable machines
- Strength-training machines