Chapter 7 Exercise analysis

Question 1

What does the term contraindicated mean?

Answer 1

Potentially harmful conyreverdoal exercise. It is nit recommended because the risks out weight the benefits!

Question 2

Making a decision on exercise safet required

Answer 2

1. Careful consideration of the participant ( fitness level, experience, age, foal)
   Application of the principles of body alignment

Question 3

What should you remember about body alignment? It is designed to be safe and effective for exercises

Answer 3

Balance - must maintain proper balance
Base support must be adequate with the supporting surface
Center mass- the imaginary point in the body where all weight or mass seems to be centered

Question 4

What is key alignment for exercise safety

Answer 4

Align
TheHIP
THE Spinal COLUMN head and neck
The knee
The shoilde

Question 5

The tilt of the hip influences?

Answer 5

The lumbar spine curvature,
Bad hip placement can cause lower back pain and excessive curvature can of the lumbar spine can compress discs which separate the lumbar vertebrae which may cause Lower back pain

Question 6

How is proper position of the pelvis accomplished?

Answer 6

Balance and strength of the abdominals
Illipsoas
Quadriceps
Hamstrings
Erector spinae

Question 7

Normal movement of the hop allows?

Answer 7

Flexion
Extension
Lateral and medial rotation abduction and adduction

Question 8

How many veetabrae in the spine?

Answer 8

7 cervical 12 thoracic 5 lumbar

Total = 24

Question 9

The spinal column allows?

Answer 9

Flexion
Extension
Lateral flexion
Rotation

Question 10

What exercise can cause injury yo tthe spine

Answer 10

Hyper extension of the back + unsupported forward flexiin

Question 11

What are done precautions for the spinAl column?

Answer 11

Avoid excessive hyper extension
Avoid rotation

Avoid more than one movement spinal at a time
Avoid momentum on the spine

Question 12

The hinge joint: the knee has these to movements

Answer 12

Extension and flexion

Medial and lateral rotation

Question 13

What should you avoid with the knee?

Answer 13

Avoid weight bearing with locked knee.
You should not over shoot toes use proper knee alignment
Avoid weight nearing less than 90 degrees

Question 14

Normal movement for shoulders allows?

Answer 14

Flexion
Extension
Medial and lateral rotation
Adduction
Horizontal addiction
Protaction

Question 15

What exercise should you avoid for shoulder? Avoid abduction with medial rotation muscular imbalanced
Be cautious of impingement of the rotator cuff tendons

Answer 15

True

Question 16

When gathering information on controversial exercise amd collecting info on participant amd exercise involves you get?

Answer 16

Risk benefit analysis

Question 17

Name all the 7 exercises not recommended and may cause serious injury

Answer 17

Standing press
Full deep knee squat
Straight leg sit up leg raise
Hyper extension of the back
Neck exercises
Good morning exercises
Deadlift
Seated twist
Upright row
Behind neck pull down

Question 18

Standing press uses

Answer 18

Deltoids, tricrps, pecs and seratis anterior
Major prob: arch of back
Potential injury??lower back

Question 19

How to corrct standing press?
Seated positionon a straight back chair
Maintain neutral spine
Use a spotter
Slight bend to knees
Wall test

Answer 19

True

Question 20

Full deep knee squat?
Muscle involved : quads, hams, glutes, support muscles of abd
Movement extension of knee and hop
What to watch for??

Answer 20

Maintain ligament stability and intactness
Deep squat opens action to knees avoid extreme pressire respect ligaments
Heavy weight act on knees
Long term bad
condition can arise over time
Try Maintain 90 deg, no bounce, no ballistic action

Question 21

Straight leg sit up
What to watch ou for
Flexion of the back

Answer 21

The hip miscle is put into play and stregthtened while the ans are refuced
Over development of hops can cause lower back pain and inhealthy development of lumbar spine
Correction: bend knees and do dot up exerciseor lift body upt to elboes into elbows if doing leg raises

Question 22

Hyper extension of the back used hanstring and erector spinae muscles and gluteals
Movement is layeral flexion, rotation to the same side DON’t

Answer 22

Wctend back above 20 degrees avois stress on the back

Manage weight do not let it be too exesdive! Avoid injury
If this is don incorrectly thEn hamstrings and glutesl muscles activate
Remember use light to moderate weight and slow movement

Question 23

For neck exercises
Traps are used and sterncleidomasyoid
Flexion amd rotation
Avoid

Answer 23

Activity sich as bridging
Necck muscles are fragile
Necjk and verterbrae are together so because
Di not over train
No jerk movements
No neavy weight bearing
Avoid verterbrae prolonged pressure and potential for dis compression
Neck strengthening is an advanced exercise becareful using this aboid is better

Question 24

Good morning
Uses erector spinae and is extension of the spine
Never

Answer 24

Reach something with straight legs
This lifting technique puts unnecessary extreme pressure on tge backg
Can cause damage to the doing
Eliminate it from any program

Question 25

Upright row uses deltoids biceps and traps
Shoulder abduction, elbow flexion, wrist flexion
Movement not good because…

Answer 25

Opposite forces occur across a joint
The is potential for shoulder impingement if bar lifted too high
Correction: make sure weight are light
Ir do lat raises instead or shoulder abduction exercise
Do not lift passed 90degrees

Question 26

Behind neck lat pull down involves the lattisimus dorsi, biceps, teres major, trapezius, rhomboids
Addictoon of the shoulder joint is involved and flexion of the elbow.
What movement should be avoided

Answer 26

This is not a normal daily life movement! Get ready for internal rotation. Strain of shoulders
Ig doesn’t isolate the latissimus dorsi as well as the front pill down
C7 is at
risk for injury
Correction: lat pulldown in front is better JUST DO It!