Exam 2 Flashcards

Question

Isometric

Answer 1

Static | -no visible change in joint angle

Answer 2

Dynamic | -visible change in joint angle

Answer 3

– Dynamometers | – Cable tensiometers

Answer 4

• Older style of training requiring no special equipment • Requires holding submaximal contraction at specific joint angle (no change in joint angle) • Used in rehabilitative settings • Benefit is limited to the specific joint angles • Contraindications – Coronary patients – Patients with hypertension

Answer 5

``` • Appropriate for all ages, both sexes • Involves concentric and eccentric contractions using variable or constant resistance • Full range of motion • Basic concepts: – Intensity (percentage of 1RM) – Repetitions – Sets – Training volume – Sequence of exercises ```

Answer 6

• Intensity: inversely related to number of repetitions (reps) • Set: specific number of reps for given exercise • Training volume: total weight lifted in exercise session – Weight lifted x number of reps x sets

Answer 7

-Endurance: low weight, high reps (15-25 repetitions maximum) – Strength: high weight, low reps (8-12 repetitions maximum)

Answer 8

• Mean optimal intensity for strength: 60% to 100% 1RM • Can generally perform 1 to 12 repetitions at these intensities • Must vary to continue improvement

Answer 9

• Target client’s goals • 1 or 2 sets: good for children, older adults • 2 to 4 sets: good for novice and intermediate lifters • Single sets: shorter programs, increased adherence, but not recommended by many • Multiple sets: longer programs, increased training stimulus

Answer 10

• Consider client’s experience level – Novice: 3 days a week – Healthy population: 2 or 3 nonconsecutive days a week – Advanced lifters: 4 to 6 sessions a week; split routines • For maximum strength: at least 2 times a week per muscle group • Rest muscle group 48 hours between workouts

Answer 11

• Must manipulate sets, reps, weight, number of exercises per muscle group throughout program to continue improvement and adaptation • Adjustments prevent plateaus

Answer 12

Within and between cycles, training intensity increases as training volume decreases.

Answer 13

• Macrocycles: cover 9- to 12-month intervals • Mesocycles: 3- to 4-month intervals that comprise macrocycles • Microcycles: 1- to 4-week intervals that comprise mesocycles

Answer 14

* Reverse sequence of LP | * Within and between cycles, training intensity decreases as training volume increases

Answer 15

* Considerably shorter intervals as compared to LP and RLP programs * Frequent changes in training stimulus * No chance for plateaus * Nearly constant adaptations required by muscles * Excellent for increasing exercise variety and adherence

Answer 16

requires an exercise be specific to – the muscle group that is exercised, – the type of contraction, and – training intensity.

Answer 17

Muscle group must be exercised at workloads that are greater than normal. – For strength: ≥60% 1RM; faster gains at higher loads – For endurance: 30% 1RM ≤ load < 60% 1RM, but with reps to fatigue

Answer 18

``` systematic, periodic, and gradual increase of the training volume, or total amount of work by manipulating – resistance or load, – reps (number or velocity), – sets, – number of exercises, and – rest periods. ```

Answer 19

is the ability of a joint, or series of joints, to move through a full range of motion (ROM) without injury.

Answer 20

• Hypertrophied muscles and excess subcutaneous fat may impede flexibility. • Static flexibility progressively decreases as muscle stiffness increases with aging. • Females are generally more flexible than males, regardless of age; may be joint-specific. • Lack of physical activity is a major cause of inflexibility. • Active warm-up combined with static stretching is more effective than static stretching alone.

Answer 21

resistance offered by various musculoskeletal tissues that surround a skeletal joint

Answer 22

is a measure of total ROM at the joint, limited by the extensibility of the musculotendinous unit. (This is the one we normally find.)

Answer 23

is a measure of the rate of torque or resistance developed during stretching throughout the ROM.

Answer 24

protractor-like device with two steel or plastic arms that measure the joint angle at the extremes of the ROM

Answer 25

• Muscle endurance is more protective than muscle strength for reducing low back injury. • Lumbar mobility is directly related to low back injury.

Answer 26

Client relaxes target muscle group as assistant moves the body part.

Answer 27

• ACSM recommends 15 to 60 seconds duration for each stretch. • ACSM recommends 4 reps per stretch initially. • Stretching should be done daily

Answer 28

* Improve ROM by strengthening and stretching hip flexors, hamstrings, and low back extensors. * Strengthen abdominal muscles. * Some programs include exercises to increase the strength and endurance of both the abdominal and low back extensor muscles. * Strengthening the low back (lumbar extensor) muscles requires pelvic stabilization.

Answer 29

consists of a weighted 360° dial and weighted pointer

Answer 30

slow, sustained, muscle lengthening | Most common

Answer 31

measures the angle between the long axis of the moving segment and the line of gravity

Answer 32

is the ability to maintain COG within the supporting base while standing or sitting.

Answer 33

is maintaining an upright position while COG and base of support are moving and the COG is moving outside of the supporting base.

Answer 34

• Client sits on the floor with knees extended and the soles of feet against the box edge. • Client keeps knees fully extended, arms evenly stretched, and hands parallel with the palms down (fingertips may overlap).

Answer 35

Client moves body part without external assistance.

Answer 36

fast, jerky, bouncing | Not recommended

Answer 37

is the ability to perform daily movement tasks requiring balance.