Chapter 22 - Introduction to Exercise Modalities Flashcards
After completing this deck, the fitness professional will be able to categorize common exercise modalities and determine the safest and best modality for various types of clients.
What are some benefits of kettlebell training?
- Enhanced athleticism, coordination, and balance
- Increased focus and stamina
- Increased oxygen uptake
- Increased total body training
- Increased core stability and muscle endurance
- Improved grip strength
True or False
If a client is having trouble completing a lift with a dumbbell, the best thing for the personal trainer to do in order to prevent injury is to take the weight away from the client.
FALSE
The spotter should never take the weight away from the client unless they are in immediate danger of dropping or losing control of the weight. A proficient spotter provides just enough assistance for the client to successfully complete the lift.
What is a benefit to using sandbags?
Sandbags are designed to be carried, lifted, thrown, and pulled and usually come with multiple handles making them very versatile.
What are some benefits of fitness trackers such as Apple watches and Fitbit?
- Motivation
- Accountability
- Accuracy
- Medical purpose
What are some ‘cons’ to using free weights as compared to other modalities?
- May require a spotter
- May be too difficult for beginning clients
- Require multiple weights to change intensity
- Potentially more dangerous if not used correctly
- Intimidating
This inexpensive exercise modality is ideal for developing muscular strength and endurance for rehabilitative and fitness purposes.
Elastic Resistance (Rubber Tubing and Bands)
All of the following would be examples of “pros” of choosing free weights over machines except:
- Can improve athletic performance
- Can challenge core stabilization system
- Allows individuals to move in multiple planes of motion
- Keeps the individual in a fixed plane of motion
Keeps the individual in a fixed plane of motion
Keeping the individual in a fixed plane of motion and limiting excessive ranges of motion is a “pro” of choosing a machine over free weights.
How should one select the position of the cable when setting up a cable machine for an exercise?
The cable should be positioned to offer resistance to match the muscles’ natural line of pull.
For example, when performing a tricep extension, the cable should be positioned to offer resistance in a vertical motion against the elbow extension.
ViPRs are best used for what?
Multidirectional full-body exercises with minimal fixed external load.
This training modality was developed by a Russian scientist who used it in the training of cosmonauts in an effort to decrease the loss of muscle and bone mass while in space.
Vibration training
Strength training machines are good for what client?
Beginners
Machines offer a safer and effective alternative to free weights.
What are some benefits to using suspension bodyweight trainers such as TRX?
- Increased core muscle activation
- Low compressive loads to the spine
- Increased balance
- Potential increase in caloric expenditure
- Increased flexibility and joint mobility
It is difficult to quantify the amount of resistance being using with an elastic tube because _________________.
The amount of tension at the beginning of a concentric contraction may vary greatly from the amount of tension at the end of the concentric contraction.
For example, the amount of tension at the beginning of a bicep curl would be less than the amount of tension at the end of the curl due to the elongation of the tube.
What side of a BOSU ball should you perform a bodyweight squat on?
Dome side up
Standing on the flat side of a BOSU ball is not recommended by the manufacturer. The flat side should be up only if hands are going to be on it (such as using it for pushups or a plank).
Training with a TRX Rip Trainer has shown beneficial in strengthening what?
- Core
- Balance
- Stability
- Power
- Coordination
