chpt 13 Flashcards
A training concept that applies all forms of exercise, such as flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training, into one system.
Integrated training
One’s belief that they can complete a task, goal, or performance; also known as self-confidence
Self-efficacy
Increasing the intensity or volume of exercise programs using a systematic and gradual approach
Progressive overload
Common and essential movements performed in daily life and are involved in exercise motions within a training session
Fundamental movement patterns
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle
Hypertrophy
The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting.
Posture
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Acute variables
One complete movement of an exercise
Repetition
An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage.
Training intensity
The time taken to recuperate between sets.
Rest interval
The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.
Training volume
Loading of a muscle eccentrically to prepare it for a rapid concentric contraction
Stretch-shortening cycle
Ability of muscles to exert maximal force output in a minimal amount of time
Rate of force production
The normal extensibility of soft tissues that allows for full range of motion of a joint.
Flexibility
Capability to be elongated or stretched
Extensibility
The body’s connective tissue that includes muscles and fascia
Myofascial
The process in which the body seeks the path of least resistance during functional movements
Relative flexibility
The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems
Human movement system (HMS)
Predictable patterns of muscle imbalances
Postural distortion patterns
When muscles on each side of a joint have altered length-tension relationship
Muscle imbalance
The synergistic action of multiple muscles working together to produce movement around a joint
Force-couple relationship
Movement of a limb that is visible
Osteokinematic
The description of joint surface movement; consists of three major types: roll, slide, and spin.
Arthrokinematics
When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen
Reciprocal inhibition
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist
Altered reciprocal inhibition
The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist)
Synergistic dominance
When a muscle’s resting length is too short or too long, reducing the amount of force it can produce
Altered length-tension relationship
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion
Neuromuscular efficiency
Neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening
Stretch reflex
Sensory receptors sensitive to change in length of the muscle and the rate of that change
Muscle spindle
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
Autogenic inhibition
When a muscle is lengthened, a cascade of neurological reactions occur that allows the muscle to be stretched
Lengthening reaction
Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.
Pattern overload
A cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances
Cumulative injury cycle
Pain receptors located in the skin and fascial connective tissues.
Nociceptors
States that soft tissue models along the line of stress.
Davis’s law
A complex meshwork of connective tissue, including collagen proteins
Collagen matrix
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
Delayed-onset muscle soreness (DOMS)
A type of stretching that uses agonists and synergists to dynamically move the joint into a range of motion; includes holding the stretched position for 1–2 seconds and repeating for 5–10 repetitions.
Active stretching
1 set
10–15 repetitions
3–10 exercises
Dynamic stretching
This stretch is thought to place high stress on the inside of the knee (medial collateral ligament) and may cause pain and stress on the patella (kneecap)
INVERTED HURDLER’S STRETCH
places high stress on the neck and spine
PLOW
position places high stress on the neck, shoulders, and spine
SHOULDER STAND
place the vertebrae and the cartilage discs in the low-back under high stress
STRAIGHT-LEG TOE TOUCH
high stress on the kneecap and the other tissues on the front of the knee joint
ARCHING QUADRICEPS
