Exercise Technique Flashcards
The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition.
Active flexibility
What are the three phases of the integrated flexibility continuum?
Corrective flexibility
Active flexibility
Functional flexibility
Example of a Zone 2 cardiorespiratory activity and intensity level.
Group exercise classes or spinning at 76-85% of maximal heart rate
During which phase of the general adaptation syndrome do stress fractures, muscle strains, joint pain and emotional fatigue occur?.
Exhaustion phase
What kinetic chain deviations must a certified personal trainer watch for in the cardiorespiratory portion of the workout for clients who possess rounded shoulders?
On steppers and treadmills watch for the grasping of the handles; on stationary bikes, treadmills and elliptical trainers watch for rounding of the shoulders
The stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion.
Self-myofascial release
Feedback used after the completion of a movement to help inform clients about the outcome of their performance.
Knowledge of results
What does F.I.T.T.E. stand for?
Frequency, Intensity, Time, Type, Enjoyment
What are four common ways a stressor causes breakdown or injury?
Stress fractures
Muscle strains
Joint pain
Emotional fatigue
The type of specificity that refers to the weight and movements placed on the body.
Mechanical specificity
Name four core-stabilization exercises.
Marching
Floor Bridge
Floor Prone Cobra
Prone Iso-abs
Law stating that soft tissue models along the lines of stress.
Davis’s law
Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury, initiating this repair process.
Cumulative injury cycle
Referred to as a co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.
Bracing
Name the structures that make up the lumbo-pelvic-hip complex (LPHC).
Lumbar spine
Pelvic girdle
Abdomen
& Hip joint
What does the acronym SAID in SAID Principle stand for?
Specific Adaptation to Imposed Demands
Example of a Zone 1 cardiorespiratory activity and intensity level.
Walking or jogging at 65-75% of maximal heart rate
What are the proper frontside mechanics during sprinting?
Ankle dorsiflexion
Knee flexion
Hip flexion
& Neutral pelvis
Feedback that provides information about the quality of the movement during exercise.
Knowledge of performance
It is critical that the core training program is designed to achieve these three functional outcomes in the right order.
- Intervertebral stability
- Lumbo-pelvic stability
- Movement efficiency
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.
Self-myofascial release
Type of training that has been found to be just as beneficial as traditional forms of cardiorespiratory training.
Circuit training
The principle that states the body will adapt to the specific demands that are placed on it.
SAID Principle or Principle of Specificity
Name the structures that make up the core.
Lumbo-pelvic-hip complex
Pelvic girdle
Abdomen
& Hip joint
Name four core-strength exercises.
Ball Crunch
Back Extensions
Reverse Crunch
Cable Rotations
Example of a Zone 3 cardiorespiratory activity and intensity level.
Sprinting at 86-95% of maximal heart rate
Exercises in the core-stabilization level are identified through these characteristics.
They involve little motion through the spine and pelvis
What are the proper backside mechanics during sprinting?
Ankle plantar flexion
Knee extension
Hip extension
& Neutral pelvis
Name five balance-strength exercises.
Single-leg Squat Single-leg Squat Touchdown Single-leg Romanian Deadlift Step-up to Balance Multiplanar Lunge to Balance
Name four plyometric-strength exercises.
Squat Jump
Tuck Jump
Butt Kick
Power Step-up
Name the four muscles of the movement system of the core.
Latissimus dorsi
Hip flexors
Hamstring complex
Quadriceps
The normal extensibility of all soft tissues that allows the full range of motion of a joint.
Flexibility
Name three plyometric-power exercises.
Ice Skater
Single-leg Power Step-up
Proprioceptive Plyometrics
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.
Quickness
Name four core-power exercises.
Rotation Chest Pass
Ball Medicine Pullover Throw
Front Medicine Ball Oblique Throw
Soccer Throw
The ability of the body to produce high levels of force for prolonged periods of time.
Muscular endurance
The ability to move the body in one intended direction as fast as possible.
Speed
Name the five muscles of the Local Stabilization System of the core.
Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm
The tendency of the body to seek the path of least resistance during functional movement patterns.
Relative flexibility
What is a component of core-power exercises that make them easy to identify?
Explosive movements with medicine balls
The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture.
Agility
The three stages in the General Adaptation Syndrome.
Alarm reaction, resistance development, exhaustion
The state where there is an elevation of the body’s metabolism after exercise.
Excess post-exercise oxygen consumption (EPOC)
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
Altered reciprocal inhibition
Name five balance-stabilization exercises.
Single-leg Balance Single-leg Balance Reach Single-leg Hip Internal and External Rotation Single-leg Lift and Chop Single-leg Throw and Catch
Name three balance-power exercises.
Multiplanar Hop with Stabilization
Multiplanar Single-leg Box Hop-up with Stabilization
Multiplanar Single-leg Box Hop-down with Stabilization
Four performance adaptive benefits from resistance training
Increased strength
Increased power
Increased endurance
Increased neuromuscular contro
What are four plyometric-stabilization exercises?
Squat Jump with Stabilization
Box Jump-up with Stabilization
Box Jump-down with Stabilization
Multiplanar Jump with Stabilization
What is the drawing-in Maneuver?
A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine.
Give examples of chest exercises used in the Stabilization Level of the OPT model.
Ball Dumbbell Chest Press
Push-up
Ball Push-up: hands on the ball
Standing Cable Chest Press
Body position progressions in balance training.
Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable
Benefits of a cool-down include the following:
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
Exercises that use quick powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.
Plyometric training
What are the benefits of a warm-up?
Increased heart rate and respiratory rate, increased tissue temperature, and increased psychological preparation for bouts of exercise
What is the minimum amount of time static stretches should be held?
30 seconds
SAQ training can be used with what three nonathletic populations?
Youth, weight-loss clients, seniors
Give four examples of core-strength exercises.
Ball Crunches
Back Extensions
Reverse Crunches
Cable Rotations
What happens during the eccentric phase of a plyometric exercise?
Increase in muscle spindle activity by pre stretching the muscle before activation
Give examples of chest exercises used in the Power Level of the OPT model.
Two-arm Medicine Ball Chest Pass
Rotation Chest Pass
Speed Tubing Chest Press
Plyometric Push-up
What is delayed-onset muscle soreness?
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
What is dynamic balance?
Dynamic balance is the ability to move and change directions under various conditions without falling
Give examples of total-body strength exercises.
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
Give four examples of core-stabilization exercises.
Marching
Floor Bridge
Floor Prone Cobra
Prone Iso-abs
Give examples of total-body stabilization exercises.
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
Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed.
Drawing-in maneuver
Give examples of chest exercises used in the Strength Level of the OPT model.
Incline Dumbbell Chest Press
Incline Barbell Bench Press
Flat Dumbbell Chest Press
Barbell Bench Press
Based on the exercise selection continuum what exercises should be selected for the adaptation of stabilization?
Total-body, multi-joint or single joint, controlled unstable
Give examples of back exercises used in the Stabilization Level of the OPT model.
Single-leg Pull-down; Ball Cobra; Standing Cable Row; Ball Dumbbell Row
What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?
30 seconds
Body position progressions used for balance training.
- Two-leg stable
- Single-leg stable
- Two-legs unstable
- Single-leg unstable
Three types of core systems.
Local stabilization system
Global stabilization system
Movement system
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements.
Proprioception
Name two power level exercises for the legs.
Squat Jump and Tuck Jump
What are the seven methods for prescribing exercise intensity?
Peak VO2 VO2 reserve Peak metabolic equivalent (MET) Peak maximal heart rate Heart rate reserve Rating of perceived exertion Talk test
Give examples of back exercises used in the Strength Level of the OPT model.
Seated Cable Row Seated Lat Pull-down Straight-arm Pull-down Pull-up Supported Dumbbell Row
What is the proper way to progress an exercise in the stabilization level of training?
Increase proprioceptive demand
Describe the five kinetic chain checkpoints?
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
What are the acute variables for static stretching?
1-2 sets, hold each stretch for 30 seconds
What are the two techniques used in corrective flexibility according to the integrated flexibility continuum?
SMR (self-myofascial release) and static stretching
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body.
Pattern overload
What are the three phases of a plyometric exercise?
Eccentric phase, amortization phase, concentric phase
Give examples of total-body power exercises.
Two-arm Push Press Barbell Clean Dumbbell Snatch Squat Thrust Kettlebell Hang Clean and Jerk
Give examples of shoulder exercises used in the Stabilization Level of training.
Single-leg Overhead Press
Single-leg Dumbbell Scaption
Seated Stability Ball Military Press
The ability of muscles to exert maximal force output in a minimal amount of time.
Rate of force production
What are six ways to progress plyometric exercises?
Easy to hard, simple to complex, known to unknown, stable to unstable, body weight to loaded, activity-specific
How long should the cardiorespiratory portion of the warm-up last?
5-10 minutes
What is the mechanism of action that occurs in active-isolated stretching?
Reciprocal inhibition
Give three examples of shoulder-power exercises.
Front Medicine Ball Oblique Throw
Overhead Medicine Ball Throw
Speed Tubing Shoulder Press
When is the appropriate time to utilize dynamic stretching?
After self-myofascial release when training in Phase 5
What are three things that a client should have established prior to incorporating a dynamic stretching program?
Good levels of tissue extensibility, core stability, and balance capabilities
The main goal of balance training is to continually increase the client’s awareness of their limit of stability by creating______________.
controlled instability
Name two strength level exercises for the legs.
Leg Press and Barbell Squat
Name two different leg-stabilization exercises.
Ball Squat and Multiplanar Step-up to Balance
The position of the lumbo-pelvic-hip complex during running movements.
A slight forward lean with neutral spine.
Give eight reasons for the incorporation of flexibility training.
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
What is the proper progression for balance training when utilizing the proprioceptive continuum?
Floor, balance beam, half foam roll, foam pad, balance disk
The ability of the neuromuscular system to produce internal tension to overcome an external load.
Strength
Efficient movement requires eccentric force reduction, isometric stabilization, and concentric force production.
Integrated performance paradigm
Surface types for proprioceptive progressions during balance include.
Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, BOSU ball
Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.
Plyometric training
