concepts Flashcards
STATES OF CHANGE
Precontemplation - not thinking about working out
contemplation - thinking about working out within 6 months
preparation - exercising but not regularly
action - exercising regularly but not yet 6 months
maintenance - exercising regylary for 6+ months
termination - never going back, not giving into temptations/old habits
Sagittal Plane
divides body into left and right halves
actions: flexion & extension
common exercises: squats, RDL, bicurls, tri ext, chin ups
Frontal Plane
divides body into anterior(front) and posterior (back) halves
actions: abduction & adduction
common exercises: lat raises, jumping jacks, band walks
Transverse
divides body into superior (above) and inferior (below) halves
actions: rotation
Common exercise: chest flies, reverse flies, curtsy lunge, cable rotations
BMI
Body Mass Index = height / weight
normal 18.5-24.9
overweight 25-29.9
obese = 30+
Blood pressure
High = hyoertension 140/90 Normal = 120/80 or below Systolic = Top number Diastolic = Bottom number
Atria (atrium)
superior chamber of the heart
act as a reservoir
Ventricles
Inferior chamber of the heart
Arteries
Blood vessels that go away from the heart
Veins
blood vessels that go toward the heart
Sinoatrial node (SA node)
pacemaker of the heart
Left ventricle
delivers oxygenated blood to the rest of the body
Right atria
gathers deoxygenated blood from the body
Capillaries
smallest blood vessels, site of exchange of elements between blood & tissue
Stroke volume
amount of blood pumped out of the heart with each contraction
Lean body mass
scale weight - fat mass
Tanaka
208 - (.7xage)
HRR
Heart Rate Reserve
Karvonen Method
HRR = (HR max - HR rest) x target
intensity = HR rest
Performance Test
• Bench press
• Push-up
Bench press = strength
push up = endurance
Shark skill
lower body agility (single leg hop back and forth into correct box
40yd dash
max speed
LEFT Test
agility (run, back peddle, shuffle, carioca, sprint)
Pro shuttle 5-10-5
agility (run 5 yds, run 10 yds back, run 5 yds back)
YMCA Step test
step onto 12” box for 1 min aiming for 96 steps for a total of 3 min
Rockport “Talk Test”
walk mile as fast as you can
1.5Mile
run 1.5 miles as fast as you can
Cardio Zones
Zone 1 = poor, 56-75%HR
Zone 2 = good/fair, 76-85% HR
Zone 3 = very good. 86-95% HR
BALANCE EXERCISE
• Balance Stabilization
No movement in balancing leg (SL balance to reach, SL balance )
BALANCE EXERCISE
• Balance Strength
Full ROM in balancing leg (SL squat, SL RDL)
BALANCE EXERCISE
• Balance power
dynamic movement to controlled (multiplanar hop to stabilization, multiplanar SL box hop[ up with stabilization)
CORE EXERCISE
• Core Stabilization )
no spinal movemebt (plank, floor bridge, floor prone cobra)
CORE EXERCISE
• Core Strength
little spinal movement (reverse crunch, MB crunches)
CORE EXERCISE
• Core power
Fast power (MB oblique throw, soccer throw, MB wood chop throw)
CORE EXERCISE
• Local muscles
Stabilize spine, near vertebrae (multifidius, TVA, QL, pelvic floor muscle)
PLYOMETRIC EXERCISE
• Plyo Stabilization
little joint movement
3-5 sec hold on landing (squat jump with stabilization, box jump up with stabilization)
PLYOMETRIC EXERCISE
• Plyo Strength
Full ROM, repetitive (squat jump, tuck jump, butt kick)
PLYOMETRIC EXERCISE
• Plyo power
functional, fast/explosive (ex: ice skaters, SL power step up)
BALANCING PROGRESSIONS
• Proprioceptively challenging
Floor, balance beam, half foam roller, foam pad, balance disc, wobble board, bosu ball
BALANCING PROGRESSIONS
• Body position
bilateral stable, unilateral stable
bilateral unstable, unilateral unstable
Corrective (static stretching)
1-3 sets
30 sec
phase 1
Active (active-isolated stretching) - 1-3sets, 1-2sec holds, 5-10reps [phase 2, 3, 4] •
1-3 sets
1-2 sec hold
5-10 reps
phase 2,3,4
Functional (dynamic stretching)
1 set 10-15 reps 3-10 exercises Phase 5 example:prisoner squat
Self myofascial release (SMR)
for every time you stretch
SAQ speed agility quickness
- Speed = the ability to move the body in one direction as fast as possible (ex: 40yd dash)
- Agility = the ability to accelerate/decelerate as fast as possible (ex: LEFT drill, figure 8)
- Quickness = the ability to react in all 3 planes of motion (ex: ladders, side shuffle)
- Different population: Youth = red light green light Seniors = stand up to figure 8
- Beginners should wait 48-72hours before attempting SAQ drills again
- SAQ cues= knees straight ahead, neutral spine
Front side mechanics
• Triple flexion of lead leg, hip flexion, knee flexion, dorsiflexion
• Ex: During sprinter drills, what should the foot position be when it strikes the ground?
Answer: Dorsiflexed
Backside mechanics
Triple extension: hip extension, knee extension, plantarflexion
Ex: What should the trailing leg look like during cable rotations?
Answer: triple extension
• Nervous system
provides a communication network within the body, stimulates human
movement through muscle contractions, provide sensory info to brain
Neuron
basic unit of nervous system, comprised axon, cell body & dendrites
Mechanoreceptors:
sensitive to change in length of muscle & rate of change muscle spindles
(length/stretch) golgi tendon (tension)
Skeletal system
provides framework of our body, supports & protects vital organs
Osteoporosis
reduced bone minerals density which increases rick of fracture
Osteopenia:
lower than normal bone mineral density, precursor to osteoporosis
Muscular system
links nervous & skeletal system, generates forces that move human body
Open-chain exercises=
distal extremities (hands/feet) move, ex: bench press, leg extensions
Closed-chain exercises= d
istal extremities (hands/feet) fixated, ex: squat, chin up, push-up
Stabilizer =
stabilize (TVA, Rotator Cuff)
Force-couple relationship=
synergistic action of multiple muscles working together to produce
movement around a joint (ex: upper & lower traps, serratus anterior help move scapulas upward)
