Chapter 7 Part 1 - Exercise Analysis

Question 1

In resistance training, what does appropriateness mean?

Answer 1

Choosing exercises based upon skill level, degree of strength and participant comfort level.

Question 2

What is exercise analysis?

Answer 2

Critical thinking and appraisal of exercises chosen for an individual.

Question 3

When analyzing exercises for a participant you should:

Answer 3

1. know their goals
2. target muscles
3. determine appropriate joint movement and position
4. design and modify as needed
5. safety check

Question 4

What model helps us determine the best exercises for our clients?

Answer 4

SEAT Model
S - safety and stability
E - effectiveness
A - applicability
T - Time efficiency

Question 5

Within the SEAT model, which component is the most important?

Answer 5

S - safety and stability. This is where we decide what the best options are for our clients

Question 6

Safety often starts with one basic beginning - what is that?

Answer 6

Neutral spine

Question 7

What is the maximum angle amount for safe knee joint movement?

Answer 7

90 degrees

Question 8

Effective strength training will have active integration of what to maintain good trunk control?

Answer 8

core stabilization exercises

Question 9

What is the positional control center of our body?

Answer 9

the trunk

Question 10

What is core stability?

Answer 10

The ability to maintain ideal alignment of the neck, spine, scapulae and pelvis during exercise

Question 11

What 4 parts of the body must be ideally aligned to demonstrate core stability?

Answer 11

neck
spine
scapulae
pelvis

Question 12

Why do we always cue for good posture during all classes?

Answer 12

helps to ensure safety of all activities and reduces the risk of injury

Question 13

Almost all sports and physical activities depend on what?

Answer 13

strong core muscles

Question 14

What are some standard cues to maintain neutral spine position during exercise class?

Answer 14

Keep feet shoulder width apart
Hips should be aligned under your shoulders
knees and ankles aligned under hips
soft knees
eyes up - chests up

Question 15

What is meant by ‘effectiveness’ within the SEAT model?

Answer 15

exercises most appropriate to train the targeted muscles

Question 16

What is FITT?

Answer 16

Frequency
Intensity
time
Type

Question 17

What is meant by ‘applicability’ within the SEAT model?

Answer 17

is the overall functionality of the exercises applicable to the targets?
Is the appropriate overload happening?

Question 18

What is ‘time efficiency’ within the SEAT model?

Answer 18

What can be done to get the best performance within the time available?

Question 19

What is Functional Fitness?

Answer 19

movement based on the purpose to improve the activities of daily living

Question 20

The more you are able to link exercises to __________, the more likely the client will maintain commitment to the program.

Answer 20

daily life - activities of daily living

Question 21

What is the posterior chain of key muscles that almost always needs strengthening?

Answer 21

lower trapezius
rhomboids
posterior deltoids
triceps
latissimus dorsi
glutes
Hamstrings

Question 22

What are the key muscles in the core that almost always need strengthening?

Answer 22

erector spinae
hip abductors
hip adductors
abdominals

Question 23

What are the key muscles that almost always need stretching as they are tight?

Answer 23

Quads
Hamstrings
pecs
deltoids - anterior and medial

Question 24

What traits do functional exercises normally have?

Answer 24

Multi-joint
multi-muscled
functional positions
include balance
include stability/core

Question 25

Once we have chosen an exercise, we need to figure out ways to progress. What is this called?

Answer 25

Progressive Functional Training Continuum

Question 26

On the progressive functional training continuum, where is a basic level 1 exercise often taught?

Answer 26

On the mat or floor, so that no core is involved.

Question 27

On the progressive functional training continuum, where is advanced, level 5 exercises often taught?

Answer 27

with increased resistance with stabilizer muscles required multi-muscle involved multi-joint involved

Question 28

What is the main muscled involved in a neutral spine?

Answer 28

Transverse abdominus

Question 29

What would a picture of a person with perfect posture look like?

Answer 29

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

Question 30

What does Pilates target?

Answer 30

core stability, posture and alignment

Question 31

What muscles are part of our core?

Answer 31

Anterior: Rectus abdominus (6 pack) transverse abdominus obliques (sides) Posterior: Erector spinae

Question 32

What muscle is the antagonist to rectus abdominus

Answer 32

erector spinae

Question 33

what muscle is antagonist to erector spinae?

Answer 33

rectus abdominus

Question 34

What is ataxia?

Answer 34

Loss of muscle coordination

Question 35

What is dyspnea?

Answer 35

SOB

Question 36

What is a contra-indicated exercise?

Answer 36

One which carries high risk to joints, soft tissue an increased risk. These risks outweigh the benefits.

Question 37

What types of things contribute to an exercise being viewed as contra-indicated?

Answer 37

1. improper body alignment 2. rapid, jerking or bouncing movements 3. hyper extension 4. overstretching

Question 38

How do we know when our clients have over-exerted? Name 4 symptoms

Answer 38

dizziness profound sweating undue fatigue confusion nausea *** unable to maintain proper form lots of cramps SOB vertigo

Question 39

What is lacking when a client is having significant cramping?

Answer 39

02 to the muscles

Question 40

What is a common methodology used for exercise analysis?

Answer 40

JAM method

Question 41

What does JAM stand for?

Answer 41

joint action muscles

Question 42

What is the concentric phase of an exercise?

Answer 42

It is where the muscle is shortening

Question 43

The concentric phase of an exercise is ____________ gravity?

Answer 43

Against

Question 44

What is the eccentric phase of an exercise?

Answer 44

It is where the muscle is lengthening

Question 45

The eccentric phase of an exercise is _____________ gravity?

Answer 45

With

Question 46

What does it mean to be the agonist muscle?

Answer 46

The Main or Primary muscle involved

Question 47

What is the antagonist muscle?

Answer 47

It is the muscle (s) that are working opposite to the agonist muscle.

Question 48

When the agonist muscle contracts, the antagonist muscle ___________?

Answer 48

Relaxes