Exercise Technique Flashcards
Exercises that use quick powerful movements involving an eccentric action immediately followed by an explosive concentric contraction
Plyometric training
Body position progressions in balance training
Two-leg stable, single-leg stable, two legs unstable, single-leg
Give examples of chest exercises used in the Stabilization Level of the Opt model
Ball Dumbell Chest Press, Push-up, Ball Push-up: hands on the ball, Standing Cable Chest Press
What are the two techniques used in corrective flexibility according to the integrated flexibility continuum?
SMR(Myofacial release) and static stretching
Give examples of total-body power exercises
Two arm push press, barbell clean, dumbell snatch, squat thrust, kettlebell hang ,clean and jerk
What is the minimum amount of time static stretches should be held?
30 seconds
Name two different leg-stabilization exercises
Ball squat and Multiplanar Step-up to balance
What are the 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.
Name two strength level exercises for the legs
Leg press and Barbell Squat
Name two power level exercises for the legs
Squat jump and tuck Jump
Give three examples of shoulder power exercises
Front medicine ball oblique throw, Overhead medicine ball throw, Speed Tubing Shoulder press
Give examples of total-body strength exercises
Lunge to Two-arm Dumbell Press; Squat, curl, to Two-arm press; Step-up to overhead press: sagittal plane; Romanian Deadlift, Shrug to Calf Raise
Name the structures that make up the lumbo-pelvic-hip complex( LPHC)
Lumbar spine, pelvic gurdle, abdomen, and hip joint
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
Name Four core strength exercises
Ball crunch, back extensions, reverse crunch, cable rotations
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 myofacial release
Exercises in the core-stabilization level are identified through these characteristics
They involve little motion through the spine and pelvis
What are four common ways a stressor causes breakdown or injury?
Stress fractures, muscle strains, joint pain, emotional fatigue
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
Referred to as a co-contraction of a global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum
Bracing
It is critical that the core training program is designed to achieve these three functional outcomes in the right order
- Intervertebral stability, 2. Lumbo-pelvic stability, 3. Movement efficiency
What are the proper backside mechanics during sprinting?
Ankle plantar flexion, knee extension, hip extension, and neutral pelvis
What are the proper frontside mechanics during sprinting
Ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis
The ability to accelerate, decelerate, stability and change direction quickly, while maintaining proper posture
Agility
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
The ability to move the body in one intended direction as fast as possible
Speed
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
What is a component of core-power exercises that makes them easy to identify
Explosive movements with a medicine ball
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 Five balance-strength exercises
Single-leg squat, single-leg squat touchdown, single-leg Romanian deadlift, Step-up to balance, Multiplanar Lunge to Balance.
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..
What are four plyometric-stabilization exercises?
Squat Jump with Stabilization, box Jump-up with Stabilization, Box Jump-down with Stabilization, Multiplanar Jump with Stabilization
Name four plyometric-strength exercises?
Squat Jump, Tuck Jump, Butt Kick, Power Step-up
Name three plyometric-power exercises.
Ice Skater, Single-leg Power Step-up, Proprioceptive Plyometrics
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 four examples of core-stabilization exercises
Marching, Floor Bridge, Floor Prone Cobra, Prone Iso-abs
Give four examples of core-strength exercises
Ball Crunches, back Extensions, Reverse crunches, cable rotations
Body position progressions used for balance training
- Two-leg stable 2. Single-leg stable 3. Two-legs unstable 4. Single-leg unstable
Three types of core systems
Local Stabilization, Global stabilization,, Movement System
What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?
30 seconds
What are the seven methods for prescribing exercise intensity?
Peak V02, V02 reserve, Peak metabolic equivalent (MET), Peak maximal heart rate, Heart rate reserve, Rating of perceived exertion, Talk test
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements
Proprioception
What are the acute variables for static stretching?
1-2 sets, hold each stretch for 30 seconds
What is the mechanism of action that occurs in active-isolated stretching?
Reciprocal inhibition
When is the appropriate time to utilize dynamic stretching
After self-myofascial release when training in phase 5
How long should the cardiorespiratory portion of the warm-up last?
5-10 minutes
What does F.I.T.T.E stand for ?
Frequncy, Intensity, Time, Type, Enjoyment
Example of a Zone 1 cardiorespiratroy activity and intensity level
Walking or jogging at 65-75% of maximal heart rate
Example of a Zone 2 cardiorespiratroy activity and intensity level
Group exercise classes or spinning at 76-85% of maximal heart rate
Example of a Zone 3 cardiorespiratroy activity and intensity level
Sprinting at 86-95% of maximal heart rate
Type of training that has been found to be just as beneficial as traditional forms of cardiorespiratory training
Circuit training
Name the structures that make up the core
Lumbo-pelvic-hip complex, pelvic girlde, abdomen, and hip joint
Name the five muscles of the Local Stabilization system of the core
Transverse abdominis, interal oblique, lumbar multifidus, pelvic floor muscles, diaphragm
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
The tendency of the body to seek the path of least resistance during functional movement patterns.
Relative flexibility
What are the benefits of warm-up?
Increated heart rate and respiratory rrate, increased tissue temperature, and increased psychological preparation for bouts of exercise.
The concept of muscle inhibition, caused by a tight agoist, which inhibits its functional antagonist
Altered recipricoal inhibition
the principle that states the body will adapt to the specifc demands that are placed on it
SAID principle or Principle of Specificity
What does the acronym SAID in SAID Principle stand for?
Specific Adaptation to Imposed Demands
What kinetic chain deviations must a certified personal trainer watch for in the cardiorespiratory portion of the workout for clients who possesses round shoulders?
On steppers and treadmills watch for the grasping of the handles; on stationary bikes, treadmills and elliptcal trainers watch for rounding of the shoulders.
Feedback used after the completion of a movement to help inform clients about the outcome of their performance
Knowledge of results
Feedback that provides inforation about the quality of the movement during exercise
Knowledge of performace
The type of specificity that refers to the weight and movements placed on the body
Mehanical specificity
The state where there is an elevation of the body’s metabolism after exercise
Excess post-exercise oxygen consumption (EPOC)
The three stages in the General Adaptation Syndrome
Alarm reaction, reaction development, exhaustion
Four performance adaptive benefits from resistance training
Increased strength, increased power, increased endurance, increased neuromusclar control
SAQ training can be used with what three nonathletic populations
Youth, weight-loss clients, seniors
What is the drawing-in Maneuver?
A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine
Benefits of a cool-down include the following:
Reduced heart rate and breathing rates, gradually cools body temp, returns muscles to their optimal length-tension relationships, prevents venous pooling of blood in the lower extremities, restores physiological systems close to baseline
Give examples of total body stabilization exercises
Single-leg Squat Touchdown, Curl, to overhead press; Single-leg Romanian Deadlift, Curl, to Overhad Press; Single-leg Squat to Row; Ball squat, curl to press; Multiplanar Step-up Balance, Curl, to overhead press
Give examples of chest exercises used in the Strength Level of the OPT model
Incline dumbell chest press; incline barbell bench press; flat dumbell chest press; barbell bench press
Give examples of chest exericses used in the Powr Level of the OPT Model
Two-arm Medicine ball Chest Pass; Rotation Chest Pass; Speed tubing Chest Press; Plyometric Push-up
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
Give examples of back exercises used in the Strength Level of the OPT Model
Seated cable row; Seated Lat Pulldown; Straight-arm Pull-down; Pull-up; Supported dumbell Row
Give examples of shoulder exercises used in the Stabiliation Level of training
Single-leg Overhad Press; Single-leg Dumbbell Scaption; Seated Stability Ball Military Press
The main goal of balance training is to continually increase the clients awareness of their limit of stability by creating _____
controled instability
Surface types for proprioceptive progressions during balance include.
Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, BOSU ball
Exercise that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction
Plyometric training
Efficient movement requires eccentric force reduction, isometric stabilization, and concentric force production
Integrated performance paradigm
The ability of the neromusclar system to product internal tension to overcome an external load.
Strength
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
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 the lumbar spine in a neutral position; Shoulders: depressed and slightly retracted; and Head: cervical spine in a neutral position
What is dynamic balance
Danymaic balance is the ability to move and change directions under various conditions without falling
What are the three phases of a plyometric exerciser?
Eccentric phase, ammoritization phase, concentric phase
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 muscles to exert maximal force output in a minimal amount of time.
Rate of force production
The position of the lumbo-pelvic-hip complex during running movements
A slight forward lean with neutral spine
What happens during the eccentric phase of a plyometric exercise
Increase in uscle spindle activity by pre stretching the muscle before activation
Research has demonstrated increased electromyogram activity and pelvic stabiliation when this meaneuver is performed.
Drawing-in maneuver
What is delayed onset muscle soreness
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity
What is the proper way to progress an exercise in the stabilization level of training
Increase proprioceptive demand
Give eight reasons for the incorportation of flexibility training
Correct muscle imbalances, increatse joint range of motion, decrease excess tension of muscles, relieve joint stress, improve extensibility of musculotendinnous junction, maintain normal functional length of muscles, improve neuromuscular efficiency, improve function
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body
Pattern overload
What are the three phases of the integrated flexibility continuum?
Corretive flexibility, active flexibility, functional flexibility
The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition
Active flexibility
During which phase of the general adaptation syndrome do stress fractures, muscle strains, joint pain and emotional fatigue occur?
Exhaustion phase
The stretchig technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion
Self myofascial release
