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NASM-CPT > Chapter 15: Introduction to Exercise Modalities > Flashcards

Chapter 15: Introduction to Exercise Modalities Flashcards

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1
Q

who are strength-training machines often a good resistance-training method for? why?

A
  • new clients
  • the machines are fairly self explanatory and are often less intimidating than dumbbells or barbells
  • safer and more effective than free-weights
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2
Q

true or false: machines tend to keep the individual in a fixed place of motion

A

TRUE

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3
Q

pros of strength-training machines

A
  • 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
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4
Q

cons of strength-training machines

A
  • 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
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5
Q

pros of 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 joint dynamic stabilization and proprioception
  • allows individuals to move in multiple planes of motion
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6
Q

cons of 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 (load)
  • potentially more dangerous
  • intimidating for certain individuals
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7
Q

which phases can strength-training machines be effectively used in?

A

all phases (1-5)

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8
Q

during phase 1, personal trainers should strive to progress clients from strength-training modalities to what?

A

more proprioceptively enriched environments

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9
Q

checklist for proper spotting technique

A
  • 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
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10
Q

which phases can free weights effectively be used in?

A

all phases (1-5)

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11
Q

benefits of cable machines

A
  • 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
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12
Q

when using a cable machine, it is important to align the line of pull of the cable with…..

A

the line of pull of the muscle being work

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13
Q

what is joint motion caused by?

A

muscles pulling on bones

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14
Q

true or false: muscles cannot actively push

A

TRUE

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15
Q

each cable exercise must match the muscle’s ___

A

natural line of pull

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16
Q

during a biceps curl (elbow flexion), the cable should be positioned to…

A

offer resistance in a vertical motion against elbow flexion (pulling the elbow into extension)

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17
Q

during a standing triceps extension, the cable should be placed in a way to…

A

resist elbow extension (pulling the elbow into flexion)

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18
Q

during a standing cable row (shoulder extension and scapular retraction), the resistance should be positioned to….

A

resist shoulder extension and scapular retraction (pulling the shoulders into flexion and scapular protraction)

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19
Q

during the standing cable chest press (shoulder horizontal adduction), the resistance should be positioned to..

A

resist horizontal adduction (pulling the shoulder into horizontal abduction)

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20
Q

which phases can cable machines be effectively used in?

A

all phases (1-5)

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21
Q

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

A

core

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22
Q

examples of elastic resistance

A
  • rubber tubing

- bands

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23
Q

pros of elastic resistance

A
  • 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
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24
Q

cons of elastic resistance

A
  • 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
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25
Q

benefits of elastic resistance

A
  • can be used to help improve proprioceptive demands, muscular endurance, and joint stabilization
  • helps improve muscular strength and endurance for fitness and rehabilitative purposes
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26
Q

what kind of system is used to identify differences in the thickness of rubber, and thus the resistance of elastic tubing and bands?

A

a color-coding system

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27
Q

the greater the thickness of the tubing, the more resistant it will be to stretch, thus greater ___ will be required to stretch it

A

force

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28
Q

rarely should the elastic band be stretched longer than ___% of its resting length

A

250

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29
Q

true or false: thicker tubing will reach its elastic limit sooner in the movement than thinner or medium thickness tubing

A

TRUE

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30
Q

why may using two pieces of medium resistance instead of one heavy be a better way to progress?

A
  • 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
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31
Q

true or false: elastic resistance is very versatile

A

TRUE

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32
Q

which phases can elastic resistance be effectively used in?

A

phases 1, 2, and 5

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33
Q

why is elastic resistance not appropriate for phases 3 and 4?

A

high intensities (heavy loads) are required to overload the musculoskeletal system in these phases

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34
Q

example of phase 5 exercise using elastic resistance

A

tubing speed squat

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35
Q

medicine balls

A

-weighted balls that come in an assortment of weights and sizes, and are made with a variety of materials

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36
Q

“Four Horsemen of Fitness”

A
  1. medicine balls
  2. Indian club
  3. dumbbell
  4. wand
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37
Q

pros of medicine balls

A
  • 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
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38
Q

medicine balls allow movements to occur as explosively as possible without the need for ____

A

eccentric deceleration

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39
Q

in an ideal training environment, _______ should be attained to increase power capabilities, particularly for sports performance

A

maximal movement velocity

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40
Q

medicine balls often weight between __ and __ pounds

A

1 and 30

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41
Q

high velocity movements will require a lighter ball, generally less than __ of an individual’s body weight

A

10%

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42
Q

what are rubber medicine balls best used for?

A

rebound activities such as bouncing or throwing the ball against a wall

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43
Q

kettlebell

A

-a flat-bottomed cast iron ball with a handle

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44
Q

how does a kettlebell differ from a dumbbell, barbell, or medicine ball?

A

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

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45
Q

what is the foundation for all kettlebell training?

A

swing type movements

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46
Q

what do all kettlebell variations allow for?

A

the user to transform dynamic force reduction into powerful force production for a fun, challenging, and effective workout

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47
Q

benefits of kettlebell training

A
  • 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
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48
Q

kettlebell technique - feet

A

approximately shoulders-width apart and pointing straight ahead

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49
Q

kettlebell technique - knees

A

in line with the second and third toes (avoid valgus or varus motions)

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50
Q

kettlebell technique - hips

A

level with lumbar spine in a neutral position

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51
Q

kettlebell technique - shoulders

A

depressed and slightly retracted to activate scapulae stabilizers

52
Q

kettlebell technique - head

A

cervical spine in a neutral position (chin tuck)

53
Q

what muscles contact during kettlebell movements

A

gluteal muscles, latissimus dorsi

54
Q

additional guidelines for further safety and proper form when using kettlebells

A
  • 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
55
Q

phases using kettlebell training

A

phases 1, 2, and 5

56
Q

how can a kettlebell be used in phase 1?

A

renegade row

57
Q

how can a kettlebell be used in phase 2?

A

superset the renegade row with a seated cable row

58
Q

how can a kettlebell be used in phase 5?

A

superset a squat to overhead press with a kettlebell snatch

59
Q

body weight exercises

A

exercises that do not require additional load such as dumbbells, barbells, or strength-training machines

60
Q

what provides the resistance for the movement in body weight exercises?

A

an individual’s own body weight along with gravity

61
Q

common body weight exercises

A
  • push-ups
  • pull-ups
  • body weight squats
  • sit-ups
62
Q

what kind of training are body weight exercises often used for?

A
  • core
  • balance
  • plyometric training
63
Q

pros of body-weight exercise

A
  • can train in all planes of motion
  • acquire greater kinesthetic awareness
  • makes workouts portable
64
Q

what kind of exercises result in greater motor unit activation and synchronization: closed-chain or open-chain

A

closed-chain

65
Q

closed-chain exercises

A

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)

66
Q

examples of closed-chain exercises

A
  • push-ups
  • pull-ups
  • squats
67
Q

open-chain exercises

A

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)

68
Q

examples of open-chain exercises

A
  • bench press
  • lat pulldown
  • machine leg extension
69
Q

suspension trainers

A

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

70
Q

what do suspension trainers allow personal trainers to do?

A

meet the needs of virtually any client

71
Q

how are suspension movements distinguished from a traditional exercises?

A

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

72
Q

what do suspension movements allow individuals to do?

A

manipulate body position and stability to provide multiplanar, multijoint exercises in a proprioceptively enriched environment

73
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
74
Q

suspension body-weight exercises are a powerful way to…

A

teach proper movement patterns, enhance stability and core strength, and gain metabolic benefits

75
Q

which phases is suspension training appropriate for?

A

phases 1 and 2

76
Q

example of suspension training in phase 1

A

a suspension push-up as a chest-stabilization exrcise

77
Q

example of suspension training in phase 2

A

superset a suspension push-up with a barbell bench press

78
Q

proprioception

A
  • 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
79
Q

improving the speed and quality of proprioceptive information enhances ___

A

motor learning and improves movement patterns and overall performance

80
Q

popular proprioceptive modalities

A
  • stability balls
  • BOSU balls
  • whole-body vibration
81
Q

stability balls

A
  • aka Swiss balls

- most often made of soft PVC and can come in a variety of sizes

82
Q

purpose of stability balls

A
  • to increase the demand for stability in an exercise

- to reinforce proper posture during squatting movements

83
Q

suggested stability size for height

A
  • <5’ = 45 cm
  • 5’1 - 5’7 = 55 cm
  • 5’8 - 6’ = 65 cm
  • > 6’ = 75 cm
84
Q

proper use of stability balls allows for increases in __________ when substituted for more stable surfaces such as exercise benches, chairs, and the floor

A

strength and stability of the core musculature

85
Q

the spherical shape of the ball creates an ___, forcing users to constantly adjust their body position to the subtle movements of the ball

A

unstable base of support

86
Q

what does the most popular use of stability balls involve?

A

using it in place of traditional benches during the performance of a variety of prone and supine exercises

87
Q

how can stability balls be used during seated exercises?

A

to reinforce postural awareness

88
Q

true or false: standing on a stability ball is only recommended for high level athletes

A

FALSE

-standing on a stability ball is never recommended

89
Q

inspection process before use of a stability ball

A
  • 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
90
Q

proper use of a stability ball

A
  • 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
91
Q

stability balls are best used with clients who demonstrate a need for what?

A

increased overload of stability

92
Q

how are stability balls good for clients with orthopedic limitations such as low-back pain?

A

the contouring nature of the ball allows for greater comfort and support during upright activities, most notably observed during ball wall squats

93
Q

how do stability balls allow for greater ranges of motion?

A

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

94
Q

using a stability ball as a base of support is not recommended for who?

A

individuals aiming to create maximal force during an exercise (during maximal lifts using heavy loads)

95
Q

BOSU ball

A
  • 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
96
Q

BOSU ball - dome up

A

the dome offers a surface similar to a stability ball, proving a stability challenge, yet stable enough to stand on

97
Q

BOSU ball - dome down

A

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

98
Q

training with a BOSU ball offers the ability to increase the ability of an exercise by ___

A

decreasing the stability

99
Q

true or false: similar to the stability ball, the BOSU ball is not safe to stand on

A

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

100
Q

training while standing on an unstable surface has ben found to increase…

A

neuromuscular activity, which can have implications for increasing balance, stability, and strength, particularly for injury prevention and during rehabilitation

101
Q

which phases are BOSU balls appropriate for?

A

phases 1 and 2 (certain phase 5 exercises)

102
Q

phase 1 BOSU ball exercise

A

BOSU ball overhead press as shoulder-stabilization exercise

103
Q

phase 2 BOSU ball exercise

A

superset a leg press with a BOSU ball squat

104
Q

phase 5 BOSU ball exercise

A

superset bench press with a BOSU ball plyometric push-up

105
Q

vibration training

A
  • whole-body vibration (WBV)

- Russian scientist: an effort to decrease the loss of muscle mass and bone mass while in space

106
Q

benefits of vibration training

A
  • 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
107
Q

vibration training has beneficial effects on stimulating greater muscle fiber involvement during exercise, leading to greater increases in…

A

lean body mass, weight loss, and changes in body composition

108
Q

vibration training is typically performed on a platform that generates (mainly) ___________ that stimulates muscle contractions that are comparable to the tonic vibration reflex

A

vertical sinusoidal vibrations (a smooth repetitive oscillation)

109
Q

true or false: studies have shown that training on a vibration platform results in strength increase similar to that of conventional resistance training

A

TRUE

110
Q

the manipulation of ___ and ___ creates what is known as acceleration, which can be compared with gravitational forces on
Earth

A

frequency (rate of vibration) and amplitude (size of movement)

111
Q

the force of gravity the body experiences is dependent on ___, so by increasing ___, your body builds strength to cope with the increase in force

A

mass

112
Q

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

A

acceleration

113
Q

true or false: every form of vibration elicits the same effects

A

FALSE

114
Q

true or false: there is a certain minimal amplitude necessary to stimulate the body to adjust

A

TRUE

115
Q

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

A

chain reactions

116
Q

the different systems involved in these responses are the…

A

bone and connective tissue, neuromuscular, vascular, and hormonal systems

117
Q

when muscles are already tensed, they will tend to absorb vibrations ____ and thus result in a less risk of injury

A

better

118
Q

true or false: prolonged exposure to intense vibration could be a risk factor

A

TRUE

119
Q

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

A

active versus stationary

120
Q

one study stated that the risk is negligible when performing vibration training for a maximum of __ per session, __ times per week

A

30 minutes per session, 3 times a week

121
Q

vibration training should be used starting with __ intensity, __ frequency settings and ___ sessions

A

low-intensity, low-frequency setting and short sessions

122
Q

which phases is vibration training appropriate for?

A

most (1, 2, 3, 5)

123
Q

vibration training in phase 1

A

prone iso-ab (core stabilization exercise) with your arms on the vibration platform

124
Q

vibration training in phase 2

A

a barbell squat superset with a step up to balance on to the vibration platform

125
Q

vibration training in phase 5

A

a row using the platforms cables superset with a soccer throw

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