Chapter 15 - Introduction to Exercise Modalities

Question 1

Strength-Training Machines Advantages

Answer 1

• safe and effective option for those new to exercise
• keep the individual in a fixed POM
• offer the client the ability to change load very quickly
• no need for a spotter

Question 2

Strength-Training Machines Disadvantages

Answer 2

• Inferior to free weights for improving core stability and NM efficiency
• fail to accomodate multijoint movements
• not all designed to fit all body types
• limit one’s ability to develop strength in all POM

Question 3

Free Weights (Barbells and Dumbbells) Advantages

Answer 3

• allow individual to perform exercises in all POM with various degress of amplitude and ROM
• easy to progress with
• allow individuals to perform multijoint movements incorporating the entire kinetic chain
• improve postural stability, strength, muscle size, and power

Question 4

Free Weights Disadvantages

Answer 4

• Can be dangerous
• often require a spotter
• intimidating
• harder to change loads/intensity

Question 5

Cable Machines Advantages

Answer 5

Allow similar freedom of movement as free weights but rarely require a spotter

Question 6

Elastic Resistance (Rubber Tubing and Bands)

Answer 6

• an inexpensive alternative to training with resistance
• may not be ideal for improving maximal strength but shown to be very beneficial in improving strength and endurance for fitness and rehab purposes

Question 7

Medicine Balls

Answer 7

Allow movements to occur as explosively as possible without the need for eccentric deceleration

Question 8

Kettlebell Training

Answer 8

Requires more strength and coordination as well as increased recruitment from stabilizers and prime movers simultaneously as the center of mass is away from the handle

Question 9

Kettlebell Training and Force

Answer 9

All variations allow the user to transform dynamic force reduction into powerful force production

Question 10

Kettlebell Program Design

Answer 10

• Hone all skills with exquisite technique per exercise
• Keep an emphasis on the posterior chain, working from the ground up and keeping perfect form
• Practice appropriate skills of glute and lat contraction along with abdominal hollowing and bracing

Question 11

Body Weight Training

Answer 11

• Often used for core, balance, and plyometric training

- individuals can train in all POM and mar acquire a greater kinesthetic awareness

Question 12

Closed-Chain Exercises

Answer 12

Involve movements in which the distal extremities are in a constant fixed position and thus force applied by an individual is not great enough to overcome the resistance (floor or wall)

Question 13

Open-Chain Exercises

Answer 13

Involve movements in which the distal extremities are not in a fixed position and the force applied by the body is great enough to overcome the resistance (barbells and dumbbells)

Question 14

Suspension Body-Weight Training

Answer 14

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

Question 15

Proprioception Definition

Answer 15

The cumulative sensory input to the CNS from all mechanoreceptors, which sense body position and limb movements

Question 16

Improving Proprioception

Answer 16

Enhances the quality of motor learning and improves movement patterns and overall performance

Question 17

Popular Proprioceptive Modalities

Answer 17

stability balls, BOSU balls, and whole-body vibration

Question 18

Vibration Training or Whole-Body Vibration (WBV)

Answer 18

Has many beneficial effects on stimulating greater muscle fiber involvement during exercise, leading to greater increases in lean body mass, weight loss, and changes in body comp.

Question 19

Vibration Training and Acceleration

Answer 19

Vibration training manipulates acceleration, therefore creating an environment in which the body is stimulated to increase strength as a result of a higher g-forces, without the need for additional loads being placed on the body

Question 20

Muscle Tension and Vibrations

Answer 20

When muscles are already tense they absorb vibrations better