Chapter 7 Part 1 - Exercise Analysis Flashcards
In resistance training, what does appropriateness mean?
Choosing exercises based upon skill level, degree of strength and participant comfort level.
What is exercise analysis?
Critical thinking and appraisal of exercises chosen for an individual.
When analyzing exercises for a participant you should:
- know their goals
- target muscles
- determine appropriate joint movement and position
- design and modify as needed
- safety check
What model helps us determine the best exercises for our clients?
SEAT Model
S - safety and stability
E - effectiveness
A - applicability
T - Time efficiency
Within the SEAT model, which component is the most important?
S - safety and stability. This is where we decide what the best options are for our clients
Safety often starts with one basic beginning - what is that?
Neutral spine
What is the maximum angle amount for safe knee joint movement?
90 degrees
Effective strength training will have active integration of what to maintain good trunk control?
core stabilization exercises
What is the positional control center of our body?
the trunk
What is core stability?
The ability to maintain ideal alignment of the neck, spine, scapulae and pelvis during exercise
What 4 parts of the body must be ideally aligned to demonstrate core stability?
neck
spine
scapulae
pelvis
Why do we always cue for good posture during all classes?
helps to ensure safety of all activities and reduces the risk of injury
Almost all sports and physical activities depend on what?
strong core muscles
What are some standard cues to maintain neutral spine position during exercise class?
Keep feet shoulder width apart
Hips should be aligned under your shoulders
knees and ankles aligned under hips
soft knees
eyes up - chests up
What is meant by ‘effectiveness’ within the SEAT model?
exercises most appropriate to train the targeted muscles
What is FITT?
Frequency
Intensity
time
Type
What is meant by ‘applicability’ within the SEAT model?
is the overall functionality of the exercises applicable to the targets?
Is the appropriate overload happening?
What is ‘time efficiency’ within the SEAT model?
What can be done to get the best performance within the time available?
What is Functional Fitness?
movement based on the purpose to improve the activities of daily living
The more you are able to link exercises to __________, the more likely the client will maintain commitment to the program.
daily life - activities of daily living
What is the posterior chain of key muscles that almost always needs strengthening?
lower trapezius
rhomboids
posterior deltoids
triceps
latissimus dorsi
glutes
Hamstrings
What are the key muscles in the core that almost always need strengthening?
erector spinae
hip abductors
hip adductors
abdominals
What are the key muscles that almost always need stretching as they are tight?
Quads
Hamstrings
pecs
deltoids - anterior and medial
What traits do functional exercises normally have?
Multi-joint
multi-muscled
functional positions
include balance
include stability/core
Once we have chosen an exercise, we need to figure out ways to progress. What is this called?
Progressive Functional Training Continuum
On the progressive functional training continuum, where is a basic level 1 exercise often taught?
On the mat or floor, so that no core is involved.
On the progressive functional training continuum, where is advanced, level 5 exercises often taught?
with increased resistance
with stabilizer muscles required
multi-muscle involved
multi-joint involved
What is the main muscled involved in a neutral spine?
Transverse abdominus
What would a picture of a person with perfect posture look like?
from the side view, a line through:
-head, in the middle of the ear
-middle of the shoulder
-middle of the hip
-down the leg and just behind the patella
-middle of the ankle bone
-abs are compressed and
-pelvis is forward and neutral
What does Pilates target?
core stability, posture and alignment
What muscles are part of our core?
Anterior:
Rectus abdominus (6 pack)
transverse abdominus
obliques (sides)
Posterior:
Erector spinae
What muscle is the antagonist to rectus abdominus
erector spinae
what muscle is antagonist to erector spinae?
rectus abdominus
What is ataxia?
Loss of muscle coordination
What is dyspnea?
SOB
What is a contra-indicated exercise?
One which carries high risk to joints, soft tissue an increased risk. These risks outweigh the benefits.
What types of things contribute to an exercise being viewed as contra-indicated?
- improper body alignment
- rapid, jerking or bouncing movements
- hyper extension
- overstretching
How do we know when our clients have over-exerted? Name 4 symptoms
dizziness
profound sweating
undue fatigue
confusion
nausea
*** unable to maintain proper form
lots of cramps
SOB
vertigo
What is lacking when a client is having significant cramping?
02 to the muscles
What is a common methodology used for exercise analysis?
JAM method
What does JAM stand for?
joint
action
muscles
What is the concentric phase of an exercise?
It is where the muscle is shortening
The concentric phase of an exercise is ____________ gravity?
Against
What is the eccentric phase of an exercise?
It is where the muscle is lengthening
The eccentric phase of an exercise is _____________ gravity?
With
What does it mean to be the agonist muscle?
The Main or Primary muscle involved
What is the antagonist muscle?
It is the muscle (s) that are working opposite to the agonist muscle.
When the agonist muscle contracts, the antagonist muscle ___________?
Relaxes
