Concepts Of Integrated Training

Question 1

The normal extensibility of all soft tissues that allow full range of motion of a joint

Answer 1

Flexibility

Question 2

What is developed when clients demonstrate poor flexibility

Answer 2

Relative flexibility

Question 3

The body’s ability to produce, reduce, and stabilize forces in all three planes of motion

Answer 3

Neuromuscular efficiency

Question 4

The process when neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles

Answer 4

Autogenic inhibition

Question 5

What are the 8 reasons for the incorporation of flexibility training

Answer 5

Correct muscle imbalances; increase joint range of motion; decrease tension of muscles; relieve joint stress; improve extensibility; maintain normal functional length of muscles; improve optimum neuromuscular efficiency; improve function

Question 6

What is the repair process initiated by dysfunction within the connective tissue of the kinetic chain that is treated by the body as injury

Answer 6

Cumulative injury cycle

Question 7

The tendency of the body to seek the path of least resistance during functional movement patterns

Answer 7

Relative flexibility

Question 8

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist

Answer 8

Altered reciprocal inhibition

Question 9

Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to what

Answer 9

Muscle imbalance

Question 10

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body

Answer 10

Pattern overload

Question 11

Law that states soft tissue models along lines of stress

Answer 11

Davis’s law

Question 12

What are the 3 phases of the integrated flexibility continuum

Answer 12

Corrective flexibility, active flexibility, functional flexibility

Question 13

The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition

Answer 13

Active flexibility

Question 14

What are two techniques used in corrective flexibility

Answer 14

Static stretching and SMR

Question 15

What stretching technique uses agonist and synergist muscles to move a limb through its entire range of motion while stretching the functional agonist

Answer 15

Active-isolated stretching

Question 16

What stretching technique uses functional movement to move the body through a full range of motion at realistic speeds

Answer 16

Dynamic stretching

Question 17

What type of flexibility is developed during phase 1 of the OPT model

Answer 17

Static stretching

Question 18

Which stretching technique is used during phases two, three, and four of the OPT model

Answer 18

Active-isolated stretching

Question 19

Which stretching technique is used during phase 5 of the OPT model

Answer 19

Dynamic stretching

Question 20

Stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion

Answer 20

SMR

Question 21

What is the minimum amount of time static stretches should be held

Answer 21

30 seconds

Question 22

What are three things a client should have established prior to incorporating dynamic stretching into program

Answer 22

Good levels of tissue extensibility, core stability, balance capabilities

Question 23

What is the minimum duration pressure that should be sustained on adhesions while performing SMR

Answer 23

30 seconds

Question 24

Which heart rate training zone builds aerobic base and aids in recovery

Answer 24

Zone 1

Question 25

Which heart rate training zone increases endurance and trains the anaerobic threshold

Answer 25

Zone 2

Question 26

Which heart rate training zone builds high-end work capacity

Answer 26

Zone 3

Question 27

What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature

Answer 27

The warm-up

Question 28

What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike

Answer 28

General warm-up

Question 29

What workout component consist of stretching movements that mimic the activity to be performed later in the work out

Answer 29

Specific warm-up

Question 30

What are some general warm-up recommendations

Answer 30

5 to 10 minutes at low to moderate intensity

Question 31

What are the warm-up steps for a stabilization-level client

Answer 31

SMR, static stretching, 5 to 10 minutes light cardio

Question 32

What are the warm-up steps for a strength-level client

Answer 32

SMR, active-isolated stretching, 5 to 10 minutes light cardio

Question 33

What are the warm-up steps for a power-level client

Answer 33

SMR, 3 to 10 dynamic stretches

Question 34

What are three reasons to perform cardiorespiratory exercise

Answer 34

Lose weight, reduce stress, improve health

Question 35

What is the often overlooked segment of a workout that provides the body with a smooth transition from exercise back to a steady state of rest

Answer 35

Cool-down

Question 36

What are some suggested steps for cool-down

Answer 36

5 to 10 minutes light cardio, SMR, static stretching

Question 37

For what does the FITTE principle for cardiorespiratory exercise stand

Answer 37

Frequency, Intensity, Time, Type, Enjoyment

Question 38

What is the recommended frequency for cardiorespiratory training

Answer 38

General health: daily, for small quantities of time, at moderate intensity To improve fitness: 3-5 days per week at high intensity

Question 39

The level of demand that activity places on the body

Answer 39

Intensity

Question 40

What uses the Borg scale to rate how hard one is training

Answer 40

Rating of perceived exertion

Question 41

An informal method used to gauge exercise training intensity

Answer 41

Talk test

Question 42

What stage improves cardio fitness levels using HR zone 1

Answer 42

Stage 1

Question 43

What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensity, moves in and out of zones one and two, intro to interval training

Answer 43

Stage II

Question 44

For advanced exercisers, what stage uses all three heart rate zones for maximal cardio respiratory improvement, used at power level, includes HIIT

Answer 44

Stage III

Question 45

With what stage should stage II training alternate every other day

Answer 45

Stage I

Question 46

Stage II intervals should have what work: rest ratio

Answer 46

Start with 1:3, progress to 1:2 and eventually 1:1

Question 47

What is just as beneficial as traditional cardio for health

Answer 47

Circuit training

Question 48

Which structures make up the core

Answer 48

Lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint

Question 49

What are the structures of the LPHC

Answer 49

Lumbar spine, pelvic girdle, abdomen, hip joint

Question 50

Which muscles directly attach to the vertebrae and stabilize the spine

Answer 50

Local stabilization musculature

Question 51

Pulling the navel toward the spine to increase core stability

Answer 51

Drawing-in maneuver

Question 52

What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension

Answer 52

Pelvic-ocular reflex

Question 53

Co-contraction of core movement muscles to increase LPHC stability

Answer 53

Abdominal bracing

Question 54

What are four core exercises in the strength level

Answer 54

Ball crunch; back extensions; reverse crunch; cable rotations

Question 55

Which characteristics help identify exercises in the core-stabilization level

Answer 55

Involve little motion through the spine and pelvis

Question 56

What are four core-stabilization exercises

Answer 56

Marching, floor bridge, floor prone cobra, prone iso-abs

Question 57

What are four core-power exercises

Answer 57

Rotation chest pass, ball medicine ball pullover throw, front medicine ball oblique throw, soccer throw

Question 58

Core-power exercises are easily identified by:

Answer 58

Explosive movements with medicine ball

Question 59

Exercises with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intravertebral stability

Answer 59

Core-stabilization

Question 60

What are three primary goals of a core training program

Answer 60

Develop neuromuscular efficiency, intravertebral and LPHC stability, and functional strength

Question 61

On what should core training focus

Answer 61

Quality of movement

Question 62

What is the primary goal of core-power training

Answer 62

Develop the ability to stabilize and generate force at functionally applicable speeds