Concepts of Integrated Training (Flexibility, Cardiorespiratory, Core Flashcards
What are 3 primary goals of a core training program?
Develop neuromuscular efficiency, intervertebral and LPHC stability, and functional strength
What stretching technique uses functional movements to move the body through a full range of motion at realistic speeds?
Dynamic stretching
Which balance-power exercise involves lifting one leg directly beside balance leg, hopping off the box and landing on ground on one leg; keeping toes pointing straight ahead and knees directly over the toes, and holding this position for 3 to 5 seconds?
Multiplanar single-leg box hop-down with stabilization
Which heart rate training zone builds high-end work capacity?
Zone three
What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, moves in and out of zones 1 and 2, intro to interval training?
Stage II
A multiplanar single-leg box hop-up with stabilization is categorized as an exercise in which of the following?
Balance-power
What is a multiplanar single-leg box hop-up with stabilization an example of?
Balance-power exercise
James performs a multiplanar lunge to balance. After first stepping out into the lunge, which of the following should he perform as the next step in this exercise?
Push off the front foot through the heel
Which structures make up the core?
Which structures make up the core?Lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist
Altered reciprocal inhibition
Which heart rate training zone builds aerobic base and aids in recovery?
Zone One
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
Autogenic inhibition
The tendency of the body to seek the path of least resistance during functional movement patterns
Relative flexibility
What is the repair process initiated by dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury?
Cumulative injury cycle
Stage II intervals should have what work: rest ratio?
Start with 1:3, progress to 1:2 and eventually 1:1
What workout component consists of stretching movements that mimic the activity to be performed later in the workout?
Specific warm-up
How long should a client hold the landing position in a squat jump with stabilization exercise?
3–5 seconds
While performing a multiplanar lunge to balance exercise, a client exhibits excessive extension of the lumbar spine. Which of the following instructions can help this client?
Tell the client to reduce their stride length.
The body’s ability to produce, reduce, and stabilizes forces in all three planes of motion
Neuromuscular efficiency
On what should core training focus?
Quality of movement
What is developed when clients demonstrate poor flexibility?
Relative flexibility
Which of the following is a form of training in which an individual reacts to the ground surface in such a way that he or she develops larger than normal ground forces that can be used to project the body with a greater velocity or speed of movement?
Reactive training
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body
Pattern overload
Which heart rate training zone increases endurance and trains the anaerobic threshold?
Zone two
For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT?
Stage III
Co-contraction of core movement muscles to increase LPHC stability
Abdominal bracing
Which characteristics help identify exercises in the core-stabilization level?
Involve little motion through the spine and pelvis
What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?
The warm-up
What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension?
Pelvo-ocular reflex
What is the primary goal of core-power training?
Develop the ability to stabilize and generate force at functionally applicable speeds
What are some general warm-up recommendations?
5 to 10 minutes at low-to-moderate intensity
What are 4 core exercises in the strength level?
Ball crunch; Back extensions; Reverse crunch; Cable rotations
Which stretching technique is used during Phase 5 of the OPT model?
Dynamic stretching
What are 4 core-power exercises?
Rotation chest pass, Ball medicine ball pullover throw, Front medicine ball oblique throw, Soccer throw
What stage improves cardio fitness levels using HR zone 1?
Stage I
What 3 things has research demonstrated regarding circuit training?
Just as beneficial as traditional cardiorespiratory training; produces greater levels of EPOC and strength; produces near identical caloric expenditure when compared with walking at a fast pace
Which muscles directly attach to the vertebrae and stabilize the spine?
Local stabilization musculature
What is just as beneficial as traditional cardio for health?
Circuit training
What uses the Borg scale to rate how hard one is training?
Rating of perceived exertion (RPE)
What are 4 core-stabilization exercises?
Marching, Floor bridge, Floor prone cobra, Prone iso-Abs
What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike?
General warm-up
Which stretching technique is used during Phases 2, 3, and 4 of the OPT model?
Active-isolated stretching
The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition
Active flexibility
What type of flexibility is developed during Phase 1 of the OPT model?
SMR and static stretching
With what stage should Stage II training alternate every other day?
Stage I
What are the warm-up steps for a Power-level client?
SMR, 3-10 dynamic stretches
What are 3 reasons to perform cardiorespiratory exercise?
Lose weight, reduce stress, improve health
What are the 3 phases of the integrated flexibility continuum?
Corrective flexibility, active flexibility, functional flexibility
What is the recommended frequency for cardiorespiratory training?
General health: daily, for small quantities of time, at moderate intensity — To improve fitness: 3 - 5 days per week, at high intensity
What are 8 reasons for the incorporation of flexibility training?
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
What are the warm-up steps for a Stabilization-level client?
SMR, static stretching, 5-10 minutes light cardio
What is the minimum amount of time static stretches should be held?
30 seconds
What are some suggested steps for cool-down?
5-10 minutes light cardio, SMR, static stretching
Which type of training involves performing exercises as fast and explosively as possible?
Reactive-power
Exercises with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability
Core-stabilization
What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?
30 seconds
An informal method used to gauge exercise training intensity.
Talk test
The level of demand that activity places on the body
Intensity
The normal extensibility of all soft tissues that allow full range of motion of a joint
Flexibility
What are the warm-up steps for a Strength-level client?
SMR, active-isolated stretching, 5-10 minutes light cardio
Which of the following involves the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements?
Plyometric-power training
What are 3 things a client should have established prior to incorporating dynamic stretching into a program?
Good levels of tissue extensibility, core stability, balance capabilities
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?
Cool-down
Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to what?
Muscle imbalance
What are the structures of the LPHC?
Lumbar spine, pelvic girdle, abdomen, hip joint
The main goal of balance training is to continually increase a client’s awareness of his or her limit of stability awareness by creating which of the following?
Controlled instability
Core-power exercises are easily identified by:
Explosive movements with medicine ball
Law that states soft tissue models along lines of stress
Davis’s law
What are 2 techniques used in corrective flexibility?
Static stretching and SMR (self-myofascial release)
Pulling the navel toward the spine to increase core stability
Drawing-in maneuver
Exercises that involve dynamic eccentric and concentric movement of the balance leg through a full range of motion are categorized as which of the following?
Balance-strength
Which classificaion of exercises involve more dynamic eccentric and concentric movement through a full range of motion?
Plyometric-strength
Stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion
Self-myofascial release
What is the purpose of stretch-shortening cycles?
To produce the necessary force to change the direction of an object’s center of mass efficiently
What stretching technique uses agonist and synergist muscles to move a limb through its entire range of motion while stretching the functional antagonist?
Active-isolated stretching
