Domain 4 Flashcards
What are the key concepts?
- Review set-up and correct technique for all exercises detailed in the text.
- Categorize every exercise (e.g., core-stabilization, balance-strength, total body-power, etc).
- Regress each exercise.
- Progress each exercise.
- Perform each exercise.
What is a general warm up?
Low-intensity movement that does not necessarily relate to more intense exercise to follow.
What is a specific warm up?
Low-intensity movement that mimics the more intense exercise to follow.
What are the benefits of a warm up?
- Increases heart and respiratory rate.
- Increases cardio system’s capacity to perform work.
- Increases blood flow to active muscle tissue.
- Increases oxygen exchange capacity.
- Increases tissue temperature.
- Increases rate of muscle contraction.
- Increases efficiency of opposing muscle contraction and relaxation.
- Increases metabolic rate.
- Increases soft tissue extensibility.
- Increases psychological preparation for bouts of exercise.
What is a cool down?
Smooth transition from exercise back to steady state of rest; 5 – 10 minutes light
cardio, SMR, and static stretching.
What is triple extension/flexion?
When the hip, knee, and ankle are extended or flexed at the same time; happens
with gait mechanics; cable rotation exercises.
What is feedback?
Sensory information and sensorimotor integration that helps with motor learning.
What is external feedback?
Information provided by outside source: personal trainer, fitness apps and
trackers, looking in the mirror; things that are told or shown to a client.
What is knowledge of results?
External feedback on total performance after completing a movement.
What is knowledge of performance?
External feedback on specific performance while a movement is
occurring
What is internal feedback?
Sensory information used to monitor movement and the environment.
What is the best way to explain an exercise to a client?
1) Tell them how to do it (auditory cuing)
2) Show them how to do it (visual cuing)
3) Have them do it and think about how it feels (kinesthetic cueing; integrating internal and external feedback)
What are the essential safety questions?
WHAT …exercises are appropriate for my client?
…exercises are contraindicated for my client?
…intensities are appropriate for my client?
HOW …many exercises are appropriate for my client?
…many sets and repetitions should I have my client perform?
…many days per week should my client train?
What are the important safety considerations for a client performing resistance exercises?
- Determine how many reps the client is going to perform before starting.
- Never take weight away from the client unless there is immediate danger of dropping or losing control.
- Provide just enough assistance for the client to successfully push past the “sticking point.”
- Spot at the client’s wrists, not the elbows, especially when using dumbbells.
- Never spot a machine-based exercise by placing your hands underneath the weight stack.
What are the considerations for abnormal breathing patterns?
• Shallow breathing can result from the use of secondary respiratory muscles rather than the
diaphragm.
• Overactivity of respiratory muscles may result in headaches, lightheadedness, and dizziness.
• Excessive breathing can lead to altered carbon dioxide and oxygen levels in the blood.
o Inadequate oxygen and retention of metabolic waste within muscles can create fatigued, stiff
muscles.
• Teach clients to breathe through the stomach to maintain normal respiration.
