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KHP 350 > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

Anatomical Position

A

Body erect
Arms at side
Palms face forward
Supine

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2
Q

What are the body planes?

A

Transverse
Saggital
Frontal

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3
Q

Transverse

A

Splits body into superior and inferior

Parallel to the ground

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4
Q

Saggital Plane

A

Splits body into left and righ

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5
Q

Frontal Plane

A

Also known as coronal plane

Splits body into front and back

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6
Q

What motions occur in the transverse plane?

A 
External rotation
Internal rotation
Horizontal abduction
Horizontal adduction
Supination
Pronation
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7
Q

What motions occur in the saggital plane?

A

Flexion
Extension
Hyperextension

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8
Q

What motions occur in the frontal plane?

A 
Adduction
Abduction
Inversion
Eversion
Lateral flexion of the spine 
Radial/ulnar 
Elevation
Depression
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9
Q

Where is the transverse plane’s body axis?

A

Vertical axis

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10
Q

Where is the saggital plane’s axis?

A

Mediolateral axis

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11
Q

Where is the frontal plane’s axis?

A

Anteroposterior

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12
Q

What are the mahor joints?

A 
Wrist 
Shoulder and girdle
Lower back
Knee 
Hip
Ankle
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13
Q

What are the pros of using machines in RT?

A 
Safety 
Design flexibility
Isolation
Easy to use 
Variable resistance
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14
Q

What are the pros of using free weights?

A

Whole body training
Simulates real life activity
Recruits stabalizer muscles

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15
Q

What are concerns in resistance training in relation to joint biomechanics?

A

Lower back injury

  • 85 to 90% of back injuries occur between L4 and S1
  • Lifting should be done with back midly arched in lordatic position
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16
Q

What is the nucleus pulposus?

A

Intervertebral disc
Gel like
Fibrocartilage ligament connection

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17
Q

What is intra-abdominal pressure?

A

“Fluid ball”
Deep abdominal and diaphragm muscle and contraction
Rigid torso
Support vertebrae during resistance training

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18
Q

What is the valsava maneuver?

A

For very advanced lifters
Glottis is closed
Abdomen and ribcage muscles contrat

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19
Q

How long should the valsalva maneuver last? And what can is lead to?

A

Should never last longer than 1–2 seconds

Can cause dizziness, disorientation, excessively high blood pressure, and blackouts

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20
Q

What does weight balls help with?

A

Increase abdominal pressure(probably improves safety)

Exclusive use of belts diminish stimulus to develop abdominal muscles

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21
Q

What are the limitations of weight belts?

A
  1. Not needed for exercises that don’t effect lower back.
  2. Don’t wear for light sets
  3. May not need if you progressively train with heavier weights without the belt.
  4. For max or near max loads
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22
Q

Shoulder joint biomechanics

A 
Most mobile, least stable
Prone to injury 
Warm up with light weights
Balance shoulder exercises 
Exercise at controlled speed( no bouncing)
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23
Q

Knee joint biomechaninics

A

Prone to injury
Located between two long levers
Minimze use of wraps
-which are worn on the posterior surfeace of patella

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24
Q

Safety tips

A

Perform specific warm-up like dynamic stretching
Utilize full range of motion
Start light then progress
Don’t ignore joint pain
Ice(rice)
Balance strength between agonist and antagonist
Avoid bouncing
Squat technique
Limit wrap use
Don’t perform explosive workouts without supervision

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25
Q

Resistance training and spotting techniques

A

Hand grips
Grip width
Stable body and limb positions

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26
Q

Hand grips

A 
Pronated grip
Supinated grip
Alternated grip
Hook grip
Neutral grip
Closed grip
Open/false grip
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27
Q

Pronated grip

A

Palms down
Knuckles up
Overhand grip

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28
Q

Supinayed grip

A

Palms up
Knuckles down
Underhand grip

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29
Q

Alternated grip

A

One hand pronated

One hand supinated

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30
Q

Hook grip

A

Thumb is positioned under the index and middle fingers

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31
Q

Neutral grip

A

Knuckles point laterally

Like hand shake

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32
Q

Closed grip

A

Thumbs are wrapped around the bar

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33
Q

Open/false grip

A

Thumbs do not wrap around bar

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34
Q

Grip width

A

Place hands correct distance apart

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35
Q

Stable body and limb positions

A

Maintaining body alignment places apprpriate stress on muscle and joint

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36
Q

How should body be placed for standing exercises?

A

Feet slightly wider than hip width

Heels and balls of feet in

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37
Q

Five body part contact

A
  1. Head formally on the bench
  2. Shoulders and upper back evenly on the bench
  3. Buttocks placed evenly on bench or seat
  4. Right foot flat on the floor
  5. Left foot flat on the floor
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38
Q

Body placement machine exercises

A

Adjust seat and pads

Position body joint with machine’s axis

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39
Q

Range of Motion

A

ROM
Distance and direction a joint can move between flexed and extended position
Exercises should mimic full joint ROM

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40
Q

Speed of motion

A

Slow, controlled repetitions increase ROM

-except power clean

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41
Q

Effort should be made to accelerate the bar while maintaining control in…

A

Power exercises

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42
Q

Breathing techniques

A

Don’t hold breath

Exhale through hardest part aka sticking point

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43
Q

Sticking point

A

Also known as hardest part
Most strenous movement of repitition
Occurs after transition from eccentric

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44
Q

What are the 7 steps to Resitance Training Program (design)

A
  1. Needs analysis
  2. Exercise selection
  3. Training frequency
  4. Exercise
  5. Training load and repitiions
  6. Volume
  7. Rest periods
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45
Q
  1. Needs analysis
A

Two stage process:

Evalutaion of sport and assesment of the athlete

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46
Q

Needs Analysis-Evalutaion of Sport( 3 factors)

A

Movement analysis
Physiological analysis
Injury analysis

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47
Q

Evaluation of sport-Movement analysis

A

Body and limb movement patterns

Muscular invovlement

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48
Q

Evaluation of sport-Physiological analysis

A

Strength, power, hypertrophy, or muscular endurance priorities

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49
Q

Evalutation of sport-injury analysis

A

Common sites of joint/muscle injury

Causative factors

50
Q

Needs Analysis-Assesment of the Athlete(2 parts)

A

Determine training status

Physical testing and evalutaion

51
Q

Assessment of the athlete-determine training status

A 
Based on age
Type of previous training program
Length of recent participation
Level of intensity
Exercise technique experience
52
Q

Assessment of the athlete-physical testing and evaluation

A

Tests should relate to sport
Use results of movement analysis to select test
Compare results to normative data to determine strengths and weaknesses

53
Q

What are the resistance training goals

A
  1. Muscular strength
  2. Power
  3. Hypertroph
  4. Muscular endurance
54
Q

When identifying prinary goal, how many outcomes per season?

A

One

55
Q
  1. Exercise Selection
A

Exercise Classifications and Sport Specific Exercises

56
Q

Exercise selection-exercise classifications

A

Assistance exercise

Core exercises

57
Q

Exercise classifications-Assistance exercise

A

Recruits small muscle area
Involve one joint
Less important to improve sport performance

58
Q

Exercise classifications-core exercises

A

Structual
Power
Other core

59
Q

Core exercises-structural

A

2nd important

Load spine directly or indirectly

60
Q

Core exercises-power

A

1st important
Fast
Quick and explosive

61
Q

Core exercises-other core

A

Multijoint
Recruit 1 or more large muscle areas
Involve 2 or more primary joints
Recieve priority

62
Q

Sport specific exercises pros

A

Choose training activities to increase positive transfer to sport
Training specifity

63
Q

Training specifity

A

Specifity=train specific to the activity wanting to be done
SAID=Specific Adaption to Imposed Demands
Look at table 17.3

64
Q

Agonist muscle

A

Muscle actively causing movement

65
Q

Antagonist muscle

A

Passive muscle or group on opposite side of limb

66
Q

What is important in exercise selection?

A

Making sure to remember muscle balance
Have athlete demo exercise
Choose based on available equipment
Heed available training time per season

67
Q

Which class of exercise take priority?

A

In order:

  1. Power
  2. Structural
  3. Other Core
  4. Assistance
68
Q
  1. Training Frequency
A

Based on # of sessions per time period and training age

69
Q

Training age

A

Affects the amount of rest days needed

70
Q

Amount of exercsie rec. for beginners, intermediate, and advanced

A

Beg. - 2/3 times per week
Int. - 3/4 times per week
Adv. - 4-7 timer per week

71
Q

What are the training frequency guidelines?

A

At least one recovery day

No more than 3 days in between of rest per muscle group

72
Q

Split routine

A

Training different muscle groups on different days

For intermediate or advanced

73
Q

Sport season guidelines

A
  • off season = 4 to 6 sessions
  • pre season = 3 to 4 sessions
  • in season = 1 to 3 sessions
  • post season = 0 to 3 sessions
74
Q

Training load- Exercise type

A

Max or near max loads require more recovery time

75
Q
  1. Exercise order
A
  1. Power
  2. Structural
  3. Other core
  4. Assistance
76
Q

Power examples

A

Snatch
Hang clean
Power clean
Push jerk

77
Q

Structural exercises

A

Back squat

Military press

78
Q

Other core

A

Incline bench press, romanian deadlift

79
Q

Assistance examples

A

Lateral raises

Leg abduction

80
Q

Circuit training

A

Exercises performed in specific order with minumum rest periods
Push and Pull

81
Q

Compound set

A

Sequentially doing 2 different exercises on same muscle group back to back

82
Q

Superset

A

2 sequentially performed exercises that stress opposing mucles

83
Q
  1. Loads and Reps
A

Load = amount of weight assigned to an exercise set

84
Q

1 RM

A

% 1 repetition max

Greatest amount of weight that can be lifted, with proper technique, for only one rep

85
Q

RM

A

Repetition max

86
Q

Muliple RM

A

Most weight lifted for a specified # of rep

87
Q

Intensity

A

Measures quantity of work

Affected by arrangement of reps and sets

88
Q

Is the relationship between reps and loads inverse or proportional?

A

Inverse
More load, less reps ]
Ex. 100% 1RM gives 1 rep while 85% 1RM gives 7 reps

89
Q

Steps to determine load

A
  1. Determine 1 RM
  2. Tests (actual 1RM or estimate)
  3. Determine goal (Strength, power, endurance, or hypertrophy
  4. Determine % 1RM associated with goal
  5. Mulitply 1 RM by %1RM
  6. Assign load
90
Q

Assigning loads (Power)

A

80% 1RM=2-5 rep range not 8

91
Q

Assigning load example

A

Training goal = strength
Actual 1 RM = 250 lbs
Load will be less than 85% 1RM, rep no more than 6
Assign load = .85 x 250 lbs = 212.5 lbs, 5 reps

92
Q

What can overtraining lead to?

A

Exteme fatigue
Illness
Injury

93
Q

Overtraining

A

Excessive frequency, volume, or intensity

Lack of rest, recovery, nutrient intake

94
Q

2 for 2 rule

A

If athlete can perform 2 or more reps during last set for 2 consecutive workouts, then add weight

95
Q
  1. Volume
A

Total amount of weight lifted in a traning session

96
Q

Set

A

Groups of reps sequentially performed before rest

97
Q

Repetition-volume

A

Total number of reps during sessions

Sets x reps

98
Q

Load-volume

A

Total amount of weight lifted during a session

Sets x reps x weight

99
Q

Example of load volume

A

3 sets x 10 reps x 45 lbs = 1,350 lbs

100
Q
  1. Rest Periods
A

Time dedicated to recovery between sets and exercises

101
Q

Length of rest depends on:

A
  1. Training goal
  2. Relative load lifted
  3. Training status
102
Q

Periodization

A

The planned manipulation of training variables

103
Q

What is periodization used for?

A

To maximize performance and minimize overtraining

104
Q

4 goals of resistance training programs

A
  1. Strength
  2. Hypertrophy
  3. Power
  4. Endurance
105
Q

Selye’s General Adaption Syndrome (1956)

A
  1. Alarm phase
    - shock, soreness
  2. Resistance
    - muscular fitness, adaptation
  3. Exhaustion
    - stress persists
106
Q

Periodization models

A

Linear = traditional
Reverse linear = one declines, no increase
Nonlinear = undulating = changing
Step wise = change variables
Overreaching = more than typical load, then decrease

107
Q

Linear

A

Classic model with gradual increase in intensity

108
Q

Nonlinear

A

Fluctuations in load and volume

109
Q

Periodization cycles

A
  1. Microcycle
  2. Mesocycle
  3. Macrocycle
110
Q

Microcycle

A

Number of training sessions in a unit
Ex=hard day, easy day, combo, rest, repeat
1 to 4 weeks

111
Q

Mesocycle

A

Block of microcycles
Represent attainment of goal phase
Strength, hypertrophy, etc
4 to 12 weeks

112
Q

Macrocycle

A

Combined phase of micro and mesocycles to accompish goal
Ex=complete in trialthlon
1 to 4 years

113
Q

Phases of periodization

A
  1. Preparatory
  2. 1st Transition
  3. Competition
  4. 2nd Transition (Active Rest)
114
Q
  1. Preparatory phase
A

3 stages

  • hypertrophy (H)
  • strength (S)
  • power (P)
115
Q

How long does hypertrophy last in the preparatory phase?

A

1 to 6 weeks

Non sport specific

116
Q

Basic strength in preparatory phase

A

More sport specific

Structural, closed chain (limbs are fixed to machine or ground) exercises

117
Q

Power in preparatory phase

A

Sport specific resistance training

118
Q
  1. The first transition period
A

1 week

Break between high volume and high intensity

119
Q
  1. Competition period
A

Mesocycle places athlete in peak condition
3 weeks
If over three weeks = overtraining

120
Q
  1. Second transition period
A 
Active rest 
Rehabilitate injuries
Prepare for strenuous phase 
Rest physically and mentally 
1-4 weeks
121
Q

Supercompensation

A

Reliance on nuerological adaptions to continue training while muscles adapt

122
Q

Early strength gains

A

1 weeks
Increase in neural drive
Recruits muscle fibers
Increase in synergistic (helper) muscles

KHP 350 (1 decks)

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