Chapter 15: Introduction to Exercise Modalities Flashcards
who are strength-training machines often a good resistance-training method for? why?
- new clients
- the machines are fairly self explanatory and are often less intimidating than dumbbells or barbells
- safer and more effective than free-weights
true or false: machines tend to keep the individual in a fixed place of motion
TRUE
pros of strength-training machines
- may be less intimidating for certain individuals
- 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 the individual in a fixed plane of motion, which may limit excessive ranges of motion
cons of strength-training machines
- many machines do not allow the user to perform total-body exercises
- moves primarily in one plane of motion
- does little to provide challenge to the core stabilization system
- may not be ideal for improving athletic performance
- machines do not fit all body types
- expensive in comparison to other strength-training modalities
pros of free weights
- 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 joint dynamic stabilization and proprioception
- allows individuals to move in multiple planes of motion
cons of free weights
- 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 (load)
- potentially more dangerous
- intimidating for certain individuals
which phases can strength-training machines be effectively used in?
all phases (1-5)
during phase 1, personal trainers should strive to progress clients from strength-training modalities to what?
more proprioceptively enriched environments
checklist for proper spotting technique
- determine how many repetitions the client is going to perform before the initiation of the set
- the spotter should never take the weight away from the client (unless they are in immediate danger): a proficient spotter provides just enough assistance for the client to successfully complete the lift
- spot at the client’s wrist instead of elbows, especially if using dumbbells: spotting at the elbows does not prevent the elbows from flexing and caving inward
- spotters should provide enough assistance for clients to successfully complete a lift through the “sticking point”
- never spot a machine-based exercise by placing your hands underneath the weight stack
which phases can free weights effectively be used in?
all phases (1-5)
benefits of cable machines
- allow similar of movement as free weights
- most exercises do not require a spotter
- can be adapted to offer resistance for all body parts
- effective for developing stability, muscular endurance, hypertrophy, strength, and power
when using a cable machine, it is important to align the line of pull of the cable with…..
the line of pull of the muscle being work
what is joint motion caused by?
muscles pulling on bones
true or false: muscles cannot actively push
TRUE
each cable exercise must match the muscle’s ___
natural line of pull
during a biceps curl (elbow flexion), the cable should be positioned to…
offer resistance in a vertical motion against elbow flexion (pulling the elbow into extension)
during a standing triceps extension, the cable should be placed in a way to…
resist elbow extension (pulling the elbow into flexion)
during a standing cable row (shoulder extension and scapular retraction), the resistance should be positioned to….
resist shoulder extension and scapular retraction (pulling the shoulders into flexion and scapular protraction)
during the standing cable chest press (shoulder horizontal adduction), the resistance should be positioned to..
resist horizontal adduction (pulling the shoulder into horizontal abduction)
which phases can cable machines be effectively used in?
all phases (1-5)
cable machines are an excellent option to challenge the ___ while having individuals perform exercises in a standing position versus seated as seen in many machine exercises
core
examples of elastic resistance
- rubber tubing
- bands
pros of elastic resistance
- allows clients to move in multiple planes of motion and oftentimes achieve a greater range of motion during training
- can adjust the angle of resistance by moving the fixed point higher and lower
- can combine several exercises seamlessly
- allow clients to perform resisted exercise that mimic sport-specific movements such as a golf swing or tennis forehand
- versatile
- low-cost and portability
cons of elastic resistance
- not ideal for improving maximal strength
- the tension in rubber changes as it is being stretched through a full range of motion (tension is not constant)
- difficult to know exactly what the resistance is of each elastic tube or band used
benefits of elastic resistance
- can be used to help improve proprioceptive demands, muscular endurance, and joint stabilization
- helps improve muscular strength and endurance for fitness and rehabilitative purposes
what kind of system is used to identify differences in the thickness of rubber, and thus the resistance of elastic tubing and bands?
a color-coding system
the greater the thickness of the tubing, the more resistant it will be to stretch, thus greater ___ will be required to stretch it
force
rarely should the elastic band be stretched longer than ___% of its resting length
250
true or false: thicker tubing will reach its elastic limit sooner in the movement than thinner or medium thickness tubing
TRUE
why may using two pieces of medium resistance instead of one heavy be a better way to progress?
- thicker tubing will reach its elastic movement sooner in the movement than thinner tubing
- this can affect one’s ability to perform the movement in a full range of motion
- may cause too much stress at certain joint positions
true or false: elastic resistance is very versatile
TRUE
which phases can elastic resistance be effectively used in?
phases 1, 2, and 5
why is elastic resistance not appropriate for phases 3 and 4?
high intensities (heavy loads) are required to overload the musculoskeletal system in these phases
example of phase 5 exercise using elastic resistance
tubing speed squat
medicine balls
-weighted balls that come in an assortment of weights and sizes, and are made with a variety of materials
“Four Horsemen of Fitness”
- medicine balls
- Indian club
- dumbbell
- wand
pros of medicine balls
- they can be thrown, caught, and used to provide resistance for a variety of movements, in a variety of planes of motion, at a variety of velocities
- can be used with a variety of populations as part of a program to increase muscular strength, endurance, and power
- versatile
- ability to develop explosive power, useful for athletes
- allows movements to occur as explosively as possible without the need for eccentric deacceleration
medicine balls allow movements to occur as explosively as possible without the need for ____
eccentric deceleration
in an ideal training environment, _______ should be attained to increase power capabilities, particularly for sports performance
maximal movement velocity
medicine balls often weight between __ and __ pounds
1 and 30
high velocity movements will require a lighter ball, generally less than __ of an individual’s body weight
10%
what are rubber medicine balls best used for?
rebound activities such as bouncing or throwing the ball against a wall
kettlebell
-a flat-bottomed cast iron ball with a handle
how does a kettlebell differ from a dumbbell, barbell, or medicine ball?
the center of mass is away from the handle, which may require more strength and coordination, as well as increased recruitment from stabilizers and prime movers simultaneously during particular movements
what is the foundation for all kettlebell training?
swing type movements
what do all kettlebell variations allow for?
the user to transform dynamic force reduction into powerful force production for a fun, challenging, and effective workout
benefits of kettlebell training
- enhanced athleticism, coordination, and balance
- increased mental focus and physical stamina
- increased oxygen uptake
- increased total body conditioning as opposed to isolation training
- recruitment of the posterior chain
- increased core stability and muscular endurance
- increased strength and power
- improved grip strength
- increased metabolic demands and caloric expenditure
kettlebell technique - feet
approximately shoulders-width apart and pointing straight ahead
kettlebell technique - knees
in line with the second and third toes (avoid valgus or varus motions)
kettlebell technique - hips
level with lumbar spine in a neutral position
kettlebell technique - shoulders
depressed and slightly retracted to activate scapulae stabilizers
kettlebell technique - head
cervical spine in a neutral position (chin tuck)
what muscles contact during kettlebell movements
gluteal muscles, latissimus dorsi
additional guidelines for further safety and proper form when using kettlebells
- use a good quality chalk to protect the hands
- have plenty of space available with rubber flooring or using an outdoor area
- exclude the use of gloves
phases using kettlebell training
phases 1, 2, and 5
how can a kettlebell be used in phase 1?
renegade row
how can a kettlebell be used in phase 2?
superset the renegade row with a seated cable row
how can a kettlebell be used in phase 5?
superset a squat to overhead press with a kettlebell snatch
body weight exercises
exercises that do not require additional load such as dumbbells, barbells, or strength-training machines
what provides the resistance for the movement in body weight exercises?
an individual’s own body weight along with gravity
common body weight exercises
- push-ups
- pull-ups
- body weight squats
- sit-ups
what kind of training are body weight exercises often used for?
- core
- balance
- plyometric training
pros of body-weight exercise
- can train in all planes of motion
- acquire greater kinesthetic awareness
- makes workouts portable
what kind of exercises result in greater motor unit activation and synchronization: closed-chain or open-chain
closed-chain
closed-chain exercises
involves movements in which the distal extremities (hands or feet) are in a constant fixed position and thus the force applied by an individual is not great enough to overcome the resistance (such as the ground or immovable object)
examples of closed-chain exercises
- push-ups
- pull-ups
- squats
open-chain exercises
involve movements in which the distal extremities (hands or feet) are not in a fixed position and the force applied by the body is great enough to overcome the resistance (such as barbells or dumbbells)
examples of open-chain exercises
- bench press
- lat pulldown
- machine leg extension
suspension trainers
an innovating approach to body-weight fitness training that uses a system of ropes and webbing that allows the user to work against their own body weight while performing various exercises
what do suspension trainers allow personal trainers to do?
meet the needs of virtually any client
how are suspension movements distinguished from a traditional exercises?
either the user’s hands or feet are supported by a single anchor point while the opposite end of the body is in contact with the ground, enabling the loading and unloading of movements to meet individual needs and goals
what do suspension movements allow individuals to do?
manipulate body position and stability to provide multiplanar, multijoint exercises in a proprioceptively enriched environment
benefits of suspension body-weight training
- increased muscle activation
- low compressive loads to the spine
- increased performance
- potential increase in caloric expenditure
- improvements in cardiovascular fitness
suspension body-weight exercises are a powerful way to…
teach proper movement patterns, enhance stability and core strength, and gain metabolic benefits
which phases is suspension training appropriate for?
phases 1 and 2
example of suspension training in phase 1
a suspension push-up as a chest-stabilization exrcise
example of suspension training in phase 2
superset a suspension push-up with a barbell bench press
proprioception
- the cumulative sensory input to the central nervous system from all mechanoreceptors, which sense body position and limb movements
- information that the nervous system receives to make an individual aware of his or her body position and body movements
improving the speed and quality of proprioceptive information enhances ___
motor learning and improves movement patterns and overall performance
popular proprioceptive modalities
- stability balls
- BOSU balls
- whole-body vibration
stability balls
- aka Swiss balls
- most often made of soft PVC and can come in a variety of sizes
purpose of stability balls
- to increase the demand for stability in an exercise
- to reinforce proper posture during squatting movements
suggested stability size for height
- <5’ = 45 cm
- 5’1 - 5’7 = 55 cm
- 5’8 - 6’ = 65 cm
- > 6’ = 75 cm
proper use of stability balls allows for increases in __________ when substituted for more stable surfaces such as exercise benches, chairs, and the floor
strength and stability of the core musculature
the spherical shape of the ball creates an ___, forcing users to constantly adjust their body position to the subtle movements of the ball
unstable base of support
what does the most popular use of stability balls involve?
using it in place of traditional benches during the performance of a variety of prone and supine exercises
how can stability balls be used during seated exercises?
to reinforce postural awareness
true or false: standing on a stability ball is only recommended for high level athletes
FALSE
-standing on a stability ball is never recommended
inspection process before use of a stability ball
- inspect stability ball for any damage, tears, worn spots, etc.
- make sure the stability ball is fully inflated (should feel “firm”)
- opt for a burst-resistant stability ball
- inspect and do not exceed suggested weight capacity
proper use of a stability ball
- only use a stability ball in an open space away from exercise machines, furniture, or other equipment
- keep the ball away from direct heat sources such as prolonged sun exposure, heaters, and fireplaces
- do not wear sharp objects that could puncture the ball such as jewelry
- do not perform any standing exercises on the stability ball
- for first-time users, personal trainers may need to hold the ball for added stability to ensure proper technique and relieve user apprehension of falling
- children should only use a stability ball with proper adult supervision
- maintain proper posture (5 kinetic chain checkpoints) during all exercises
stability balls are best used with clients who demonstrate a need for what?
increased overload of stability
how are stability balls good for clients with orthopedic limitations such as low-back pain?
the contouring nature of the ball allows for greater comfort and support during upright activities, most notably observed during ball wall squats
how do stability balls allow for greater ranges of motion?
ex. because of the contour of the ball, performing crunches on the ball allows one to go further into spinal extension in comparison with performing this exercise on the floor, thus increasing abdominal strength through a greater range of motion
using a stability ball as a base of support is not recommended for who?
individuals aiming to create maximal force during an exercise (during maximal lifts using heavy loads)
BOSU ball
- an inflated rubber hemisphere attached to a solid plastic surface
- looks like a stability ball cut in half
- “Both Sides Up”: can use either side up
BOSU ball - dome up
the dome offers a surface similar to a stability ball, proving a stability challenge, yet stable enough to stand on
BOSU ball - dome down
the hemisphere on the ground provides an unstable surface with the flat bottom on top offering a platform on which the hands can be placed to perform upper body exercises
training with a BOSU ball offers the ability to increase the ability of an exercise by ___
decreasing the stability
true or false: similar to the stability ball, the BOSU ball is not safe to stand on
FALSE
-unlike the stability ball, the BOSU ball is relatively safe to stand on, and so it is a practical device to train with to target lower limb balance and stability
training while standing on an unstable surface has ben found to increase…
neuromuscular activity, which can have implications for increasing balance, stability, and strength, particularly for injury prevention and during rehabilitation
which phases are BOSU balls appropriate for?
phases 1 and 2 (certain phase 5 exercises)
phase 1 BOSU ball exercise
BOSU ball overhead press as shoulder-stabilization exercise
phase 2 BOSU ball exercise
superset a leg press with a BOSU ball squat
phase 5 BOSU ball exercise
superset bench press with a BOSU ball plyometric push-up
vibration training
- whole-body vibration (WBV)
- Russian scientist: an effort to decrease the loss of muscle mass and bone mass while in space
benefits of vibration training
- improving circulation and cardiovascular function
- alleviation of muscle soreness
- weight reduction and increase metabolism
- increased bone density
- increasing flexibility and range of motion
- improving overall well-being and potentially reducing the symptoms of Parkinson disease, multiple sclerosis, and fibromyalgia
vibration training has beneficial effects on stimulating greater muscle fiber involvement during exercise, leading to greater increases in…
lean body mass, weight loss, and changes in body composition
vibration training is typically performed on a platform that generates (mainly) ___________ that stimulates muscle contractions that are comparable to the tonic vibration reflex
vertical sinusoidal vibrations (a smooth repetitive oscillation)
true or false: studies have shown that training on a vibration platform results in strength increase similar to that of conventional resistance training
TRUE
the manipulation of ___ and ___ creates what is known as acceleration, which can be compared with gravitational forces on
Earth
frequency (rate of vibration) and amplitude (size of movement)
the force of gravity the body experiences is dependent on ___, so by increasing ___, your body builds strength to cope with the increase in force
mass
vibration training manipulates ____, therefore creating an environment in which the body is stimulated to increase strength as a result of higher g-forces, without the need for additional loads being placed on the musculoskeletal system
acceleration
true or false: every form of vibration elicits the same effects
FALSE
true or false: there is a certain minimal amplitude necessary to stimulate the body to adjust
TRUE
positioning the body on the vibrating platform in a standing, kneeling, or lying position, or when using the accessory cables , causes a set of ______ at different biological and physical levels
chain reactions
the different systems involved in these responses are the…
bone and connective tissue, neuromuscular, vascular, and hormonal systems
when muscles are already tensed, they will tend to absorb vibrations ____ and thus result in a less risk of injury
better
true or false: prolonged exposure to intense vibration could be a risk factor
TRUE
most vibration-training programs require people to be ___ versus ___, which means that the muscles are contracted and will therefore limit transmission as a result of dampening
active versus stationary
one study stated that the risk is negligible when performing vibration training for a maximum of __ per session, __ times per week
30 minutes per session, 3 times a week
vibration training should be used starting with __ intensity, __ frequency settings and ___ sessions
low-intensity, low-frequency setting and short sessions
which phases is vibration training appropriate for?
most (1, 2, 3, 5)
vibration training in phase 1
prone iso-ab (core stabilization exercise) with your arms on the vibration platform
vibration training in phase 2
a barbell squat superset with a step up to balance on to the vibration platform
vibration training in phase 5
a row using the platforms cables superset with a soccer throw
