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NASM - CPT > Exercise Technique > Flashcards

Exercise Technique Flashcards

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1
Q

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

A

Active flexibility

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2
Q

What are the three phases of the integrated flexibility continuum?

A

Corrective flexibility
Active flexibility
Functional flexibility

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3
Q

Example of a Zone 2 cardiorespiratory activity and intensity level.

A

Group exercise classes or spinning at 76-85% of maximal heart rate

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4
Q

During which phase of the general adaptation syndrome do stress fractures, muscle strains, joint pain and emotional fatigue occur?.

A

Exhaustion phase

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5
Q

What kinetic chain deviations must a certified personal trainer watch for in the cardiorespiratory portion of the workout for clients who possess rounded shoulders?

A

On steppers and treadmills watch for the grasping of the handles; on stationary bikes, treadmills and elliptical trainers watch for rounding of the shoulders

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6
Q

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

A

Self-myofascial release

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7
Q

Feedback used after the completion of a movement to help inform clients about the outcome of their performance.

A

Knowledge of results

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8
Q

What does F.I.T.T.E. stand for?

A

Frequency, Intensity, Time, Type, Enjoyment

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9
Q

What are four common ways a stressor causes breakdown or injury?

A

Stress fractures
Muscle strains
Joint pain
Emotional fatigue

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10
Q

The type of specificity that refers to the weight and movements placed on the body.

A

Mechanical specificity

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11
Q

Name four core-stabilization exercises.

A

Marching
Floor Bridge
Floor Prone Cobra
Prone Iso-abs

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12
Q

Law stating that soft tissue models along the lines of stress.

A

Davis’s law

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13
Q

Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury, initiating this repair process.

A

Cumulative injury cycle

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14
Q

Referred to as a co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.

A

Bracing

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15
Q

Name the structures that make up the lumbo-pelvic-hip complex (LPHC).

A

Lumbar spine
Pelvic girdle
Abdomen
& Hip joint

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16
Q

What does the acronym SAID in SAID Principle stand for?

A

Specific Adaptation to Imposed Demands

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17
Q

Example of a Zone 1 cardiorespiratory activity and intensity level.

A

Walking or jogging at 65-75% of maximal heart rate

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18
Q

What are the proper frontside mechanics during sprinting?

A

Ankle dorsiflexion
Knee flexion
Hip flexion
& Neutral pelvis

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19
Q

Feedback that provides information about the quality of the movement during exercise.

A

Knowledge of performance

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20
Q

It is critical that the core training program is designed to achieve these three functional outcomes in the right order.

A
  1. Intervertebral stability
  2. Lumbo-pelvic stability
  3. Movement efficiency
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21
Q

The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia.

A

Self-myofascial release

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22
Q

Type of training that has been found to be just as beneficial as traditional forms of cardiorespiratory training.

A

Circuit training

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23
Q

The principle that states the body will adapt to the specific demands that are placed on it.

A

SAID Principle or Principle of Specificity

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24
Q

Name the structures that make up the core.

A

Lumbo-pelvic-hip complex
Pelvic girdle
Abdomen
& Hip joint

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25
Q

Name four core-strength exercises.

A

Ball Crunch
Back Extensions
Reverse Crunch
Cable Rotations

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26
Q

Example of a Zone 3 cardiorespiratory activity and intensity level.

A

Sprinting at 86-95% of maximal heart rate

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27
Q

Exercises in the core-stabilization level are identified through these characteristics.

A

They involve little motion through the spine and pelvis

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28
Q

What are the proper backside mechanics during sprinting?

A

Ankle plantar flexion
Knee extension
Hip extension
& Neutral pelvis

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29
Q

Name five balance-strength exercises.

A 
Single-leg Squat
Single-leg Squat Touchdown
Single-leg Romanian Deadlift
Step-up to Balance
Multiplanar Lunge to Balance
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30
Q

Name four plyometric-strength exercises.

A

Squat Jump
Tuck Jump
Butt Kick
Power Step-up

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31
Q

Name the four muscles of the movement system of the core.

A

Latissimus dorsi
Hip flexors
Hamstring complex
Quadriceps

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32
Q

The normal extensibility of all soft tissues that allows the full range of motion of a joint.

A

Flexibility

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33
Q

Name three plyometric-power exercises.

A

Ice Skater
Single-leg Power Step-up
Proprioceptive Plyometrics

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34
Q

The ability to react and change body position with maximum rate for force production, in all planes of motion and from all body positions, during functional activities.

A

Quickness

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35
Q

Name four core-power exercises.

A

Rotation Chest Pass
Ball Medicine Pullover Throw
Front Medicine Ball Oblique Throw
Soccer Throw

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36
Q

The ability of the body to produce high levels of force for prolonged periods of time.

A

Muscular endurance

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37
Q

The ability to move the body in one intended direction as fast as possible.

A

Speed

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38
Q

Name the five muscles of the Local Stabilization System of the core.

A

Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm

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39
Q

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

A

Relative flexibility

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40
Q

What is a component of core-power exercises that make them easy to identify?

A

Explosive movements with medicine balls

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41
Q

The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture.

A

Agility

42
Q

The three stages in the General Adaptation Syndrome.

A

Alarm reaction, resistance development, exhaustion

43
Q

The state where there is an elevation of the body’s metabolism after exercise.

A

Excess post-exercise oxygen consumption (EPOC)

44
Q

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

A

Altered reciprocal inhibition

45
Q

Name five balance-stabilization exercises.

A 
Single-leg Balance
Single-leg Balance Reach
Single-leg Hip Internal and External Rotation
Single-leg Lift and Chop
Single-leg Throw and Catch
46
Q

Name three balance-power exercises.

A

Multiplanar Hop with Stabilization
Multiplanar Single-leg Box Hop-up with Stabilization
Multiplanar Single-leg Box Hop-down with Stabilization

47
Q

Four performance adaptive benefits from resistance training

A

Increased strength
Increased power
Increased endurance
Increased neuromuscular contro

48
Q

What are four plyometric-stabilization exercises?

A

Squat Jump with Stabilization
Box Jump-up with Stabilization
Box Jump-down with Stabilization
Multiplanar Jump with Stabilization

49
Q

What is the drawing-in Maneuver?

A

A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine.

50
Q

Give examples of chest exercises used in the Stabilization Level of the OPT model.

A

Ball Dumbbell Chest Press
Push-up
Ball Push-up: hands on the ball
Standing Cable Chest Press

51
Q

Body position progressions in balance training.

A

Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable

52
Q

Benefits of a cool-down include the following:

A

Reduced heart rate and breathing rates, gradually cools body temperature, returns muscles to their optimal length-tension relationships, prevents venous pooling of blood in lower extremities, restores physiological systems close to baseline

53
Q

Exercises that use quick powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.

A

Plyometric training

54
Q

What are the benefits of a warm-up?

A

Increased heart rate and respiratory rate, increased tissue temperature, and increased psychological preparation for bouts of exercise

55
Q

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

A

30 seconds

56
Q

SAQ training can be used with what three nonathletic populations?

A

Youth, weight-loss clients, seniors

57
Q

Give four examples of core-strength exercises.

A

Ball Crunches
Back Extensions
Reverse Crunches
Cable Rotations

58
Q

What happens during the eccentric phase of a plyometric exercise?

A

Increase in muscle spindle activity by pre stretching the muscle before activation

59
Q

Give examples of chest exercises used in the Power Level of the OPT model.

A

Two-arm Medicine Ball Chest Pass
Rotation Chest Pass
Speed Tubing Chest Press
Plyometric Push-up

60
Q

What is delayed-onset muscle soreness?

A

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

61
Q

What is dynamic balance?

A

Dynamic balance is the ability to move and change directions under various conditions without falling

62
Q

Give examples of total-body strength exercises.

A

Lunge to Two-arm Dumbbell Press
Squat, Curl, to Two-arm Press
Step-up to Overhead Press: sagittal plane
Romanian Deadlift, Shrug to Calf Raise

63
Q

Give four examples of core-stabilization exercises.

A

Marching
Floor Bridge
Floor Prone Cobra
Prone Iso-abs

64
Q

Give examples of total-body stabilization exercises.

A

Single-leg Squat Touchdown, Curl, to Overhead Press Single-leg Romanian Deadlift, Curl, to Overhead Press Single-leg Squat to Row
Ball Squat, Curl, to Press
Multiplanar Step-up Balance, Curl, to Overhead Press

65
Q

Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed.

A

Drawing-in maneuver

66
Q

Give examples of chest exercises used in the Strength Level of the OPT model.

A

Incline Dumbbell Chest Press
Incline Barbell Bench Press
Flat Dumbbell Chest Press
Barbell Bench Press

67
Q

Based on the exercise selection continuum what exercises should be selected for the adaptation of stabilization?

A

Total-body, multi-joint or single joint, controlled unstable

68
Q

Give examples of back exercises used in the Stabilization Level of the OPT model.

A

Single-leg Pull-down; Ball Cobra; Standing Cable Row; Ball Dumbbell Row

69
Q

What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?

A

30 seconds

70
Q

Body position progressions used for balance training.

A
  1. Two-leg stable
  2. Single-leg stable
  3. Two-legs unstable
  4. Single-leg unstable
71
Q

Three types of core systems.

A

Local stabilization system
Global stabilization system
Movement system

72
Q

The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements.

A

Proprioception

73
Q

Name two power level exercises for the legs.

A

Squat Jump and Tuck Jump

74
Q

What are the seven methods for prescribing exercise intensity?

A 
Peak VO2
VO2 reserve
Peak metabolic equivalent (MET)
Peak maximal heart rate
Heart rate reserve
Rating of perceived exertion
Talk test
75
Q

Give examples of back exercises used in the Strength Level of the OPT model.

A 
Seated Cable Row
Seated Lat Pull-down
Straight-arm Pull-down
Pull-up
Supported Dumbbell Row
76
Q

What is the proper way to progress an exercise in the stabilization level of training?

A

Increase proprioceptive demand

77
Q

Describe the five kinetic chain checkpoints?

A

Feet: shoulder-width apart, pointing straight ahead
Knees: in line with the second and third toes
Hips: level with lumbar spine in a neutral position
Shoulders: depressed and slightly retracted
& Head: cervical spine in a neutral position

78
Q

What are the acute variables for static stretching?

A

1-2 sets, hold each stretch for 30 seconds

79
Q

What are the two techniques used in corrective flexibility according to the integrated flexibility continuum?

A

SMR (self-myofascial release) and static stretching

80
Q

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

A

Pattern overload

81
Q

What are the three phases of a plyometric exercise?

A

Eccentric phase, amortization phase, concentric phase

82
Q

Give examples of total-body power exercises.

A 
Two-arm Push Press
Barbell Clean
Dumbbell Snatch
Squat Thrust
Kettlebell Hang
Clean and Jerk
83
Q

Give examples of shoulder exercises used in the Stabilization Level of training.

A

Single-leg Overhead Press
Single-leg Dumbbell Scaption
Seated Stability Ball Military Press

84
Q

The ability of muscles to exert maximal force output in a minimal amount of time.

A

Rate of force production

85
Q

What are six ways to progress plyometric exercises?

A

Easy to hard, simple to complex, known to unknown, stable to unstable, body weight to loaded, activity-specific

86
Q

How long should the cardiorespiratory portion of the warm-up last?

A

5-10 minutes

87
Q

What is the mechanism of action that occurs in active-isolated stretching?

A

Reciprocal inhibition

88
Q

Give three examples of shoulder-power exercises.

A

Front Medicine Ball Oblique Throw
Overhead Medicine Ball Throw
Speed Tubing Shoulder Press

89
Q

When is the appropriate time to utilize dynamic stretching?

A

After self-myofascial release when training in Phase 5

90
Q

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

A

Good levels of tissue extensibility, core stability, and balance capabilities

91
Q

The main goal of balance training is to continually increase the client’s awareness of their limit of stability by creating______________.

A

controlled instability

92
Q

Name two strength level exercises for the legs.

A

Leg Press and Barbell Squat

93
Q

Name two different leg-stabilization exercises.

A

Ball Squat and Multiplanar Step-up to Balance

94
Q

The position of the lumbo-pelvic-hip complex during running movements.

A

A slight forward lean with neutral spine.

95
Q

Give eight reasons for the incorporation of flexibility training.

A

Correct muscle imbalances, increase joint range of motion, decrease excess tension of muscles, relieve joint stress, improve extensibility of musculotendinous junction, maintain normal functional length of muscles, improve neuromuscular efficiency, improve function

96
Q

What is the proper progression for balance training when utilizing the proprioceptive continuum?

A

Floor, balance beam, half foam roll, foam pad, balance disk

97
Q

The ability of the neuromuscular system to produce internal tension to overcome an external load.

A

Strength

98
Q

Efficient movement requires eccentric force reduction, isometric stabilization, and concentric force production.

A

Integrated performance paradigm

99
Q

Surface types for proprioceptive progressions during balance include.

A

Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, BOSU ball

100
Q

Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.

A

Plyometric training

NASM - CPT (4 decks)

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