Exercise Technique And Training Instruction Flashcards
Define extensibility.
Ability to be elongated or stretched.
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion is known as __________.
Neuromuscular Efficiency
The normal extensibility of all soft tissues that allows the full range of motion of a joint is known as _______________.
Flexibility
The combination of flexibility and the nervous system’s ability to control this range of motion efficiently.
Dynamic Range of Motion
What are the 6 steps (in order) of the Cumulative Injury Cycle?
- Tissue Trauma
- Inflammation
- Muscle Spasm
- Adhesions
- Altered Neuromuscular Control
- Muscle Imbalance
Consistently repeating the same pattern of motion, such as sitting for long periods of time while working on a computer can cause _________________.
Pattern Overload
If the muscle fibers are lengthened, inelastic connective tissue fibers act as roadblocks, preventing the muscle fibers from moving properly. This creates alterations in normal tissue extensibility and causes __________________.
Relative Flexibility
The proper progression of stages in the flexibility continuum consists of three steps. What are they?
Corrective Flexibility –> Active Flexibility –> Functional Flexibility
The corrective flexibility stage of the IFC consists of what 2 techniques?
- Self-myofascial release
2. Static stretching
The active flexibility stage of the IFC consists of what 2 techniques?
- Self-myofascial release
2. Active-isolated stretching
The functional flexibility stage of the IFC consists of what 2 techniques?
- Self-myofascial release
2. Dynamic stretching
Designated the appropriate type of flexibility for each of the 5 stages of the OPT model.
Phase I- Corrective Phase II- Active Phase III- Active Phase IV- Active Phase V- Functional
________________ is the ability of the circulatory system and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
Cardiorespiratory Fitness
What are the 5 components of fitness?
- Cardiorespiratory Fitness
- Body Composition
- Muscular Strength
- Flexibility
- Muscular Endurance
Name the 3 components for the warm-up of a stabilization level client.
- Self-myofascial Release
- Static Stretching
- Cardiorespiratory Exercise
Decreased arterial blood pressure, decreased depression and anxiety, and decreased cholesterol levels are all benefits of what?
Cardiorespiratory Exercise
General Aerobic Activity Recommendations state that if the intensity of a workout exceeds 60% VO2R or 70% HRmax, it should be performed ___________ days per week and accumulate a total time of ___ minutes per week.
At least 3, 75 minutes
The heart rate training zone that places the client’s heart rate percentage between 65-75%, encompasses a perceived exertion level of 12-13, and includes activities like walking/jogging.
Zone 1
The heart rate training zone that places the client’s heart rate percentage between 76-85%, encompasses a perceived exertion level of 14-16, and includes activities like exercise classes or spinning.
Zone Two
The heart rate training zone that places the client’s heart rate percentage between 86-95%, encompasses a perceived exertion level of 17-19, and includes activities like sprinting.
Zone Three (Red Line)
Upper Crossed Syndrome is a postural distortion syndrome characterized by…
…a forward head and rounded shoulders.
Lower Crossed Syndrome is a postural distortion syndrome characterized by…
an anterior pelvic tilt. (Arched Lower Back)
Pronation Distortion Syndrome is a postural distortion syndrome characterized by…
…foot pronation (flat feet) and adducted and internally rotated knees (knock knees).
The FITTE Principle stands for what?
F-Frequency I-Intensity T-Type T-Time E-Enjoyment
The internal oblique, lumbar multifidus, and diaphragm all belong to the…
…Local Stabilization System.
The psoas major, quadratus lumborum, gluteus medius, and rectus abdominis all belong to the…
Global Stabilization System.
The hamstrings, hip flexors, and latissimus dorsi all belong to the…
Movement System.
Muscles that attach the spine and/or pelvis to the extremities.
Movement System
Muscles that attach directly to the vertebrae.
Local stabilization system
Muscles attaching from pelvis to spine.
Global stabilization system
Muscles that make up the lumbo-pelvic-hip complex.
The core
The body’s effort to re-align the eyes when the head protrudes forward during movement.
Pelvo-Ocular Reflex
Co-contraction of global muscles to help re-train motor control.
Bracing
Forward and downward rotation of the ASIS.
Anterior Pelvic Tilt
These two muscles demonstrate decreased activation in individuals with chronic low-back pain.
Transverse Abdominis and Multifidus
Pulling in the region just below the navel toward the spine and maintaining the cervical spine in a neutral position.
Drawing-In Manuever
When properly activated, the transverse abdominis creates tension in which of the following?
Thoracolumbar Fascia
Dynamic eccentric/concentric movements of the spine throughout a full range of motion.
Core-Strength
Designed to improve rate of force production.
Core-power
Little to no motion through the spine and pelvis.
Core-Stabilization
Illustrate the progression of effects of joint dysfunction.
Joint dysfunction –> muscle inhibition –> joint injury –> swelling –> altered proprioception
Cumulative sensory input to the central nervous system from mechanoreceptors.
Proprioception
When the body is stationary and does not demonstrate linear or angular movement.
Balance
Shows that adequate force reduction and stabilization are required for optimal force production.
Integrated Performance Paradigm
The ability to move and change directions under various conditions without falling.
Dynamic Balance
Involves little joint motion of the balance limb
Balance-stabilization
Develops the ability to decelerate properly as well as high levels of eccentric strength, dynamic neuromuscular efficiency, and reactive joint stabilization.
Balance-power
Involves dynamic eccentric and concentric movement of the balance leg, through a full range of motion.
Balance-strength
Name the 3 phases of plyometric exercise.
- Loading AKA Eccentric AKA Cocking phase
- Amortization phase
- Concentric aka Unloading phase
Also known as the unloading phase and involves fore production
Concentric Phase
The 1st stage of the plyometric movement and has also been called the loading, yielding, counter movement, or cocking phase.
Eccentric Phase
Time between the end of the loading or deceleration phase of plyo and the initiation of the unloading or force production phase.
Amortization Phase
Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
Plyometric or Reactive Training
Ability of muscles to exert maximal force output in a minimal amount of time.
Rate of Force Production
Name this relationship: To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
Integrated Performance Paradigm
Squat jumps with stabilization and box jumps with stabilization would be considered what kind of exercises?
Plyometric stabilization exercises
Power step-up drills, butt kicks, and jump tucks would be considered what kind of exercise?
Plyometric strength
Single-leg power step-up drills, proprioceptive plyo drills, and ice skaters would be considered what kind of exercises?
Plyometric power exercises
Define stride rate.
The number of strides taken in a given amount of time or distance.
Speed is the product of ________ & _________.
Stride rate
Stride length
Define speed.
The ability to move the body in one intended direction as quick as possible.
The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.
Agility
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities.
Quickness
Name the 3 components involved in running’s frontside mechanics.
- Hip Flexion
- Knee Flexion
- Dorsiflexion
Name the 3 components involved in running’s backside mechanics.
- Knee extension
- Hip extension
- Plantar flexion
What is DOMS?
Delayed Onset Muscle Soreness
Name the 4 main physiologic adaptive benefits of resistance training.
- Increased metabolic efficiency
- Decreased body fat
- Improved cardiovascular efficiency
- Beneficial cholesterol adaptations
Name the 3 main performance benefits of resistance training.
- Increased neuromuscular control
- Increased endurance
- Increased strength
List the 3 main physical adaptive benefits of resistance training.
- Increased tissue tensile strength
- Increased bone density
- Increased cross-sectional area of muscle fibers
Name the 3 stages of General Adaptation Syndrome (in order).
- Alarm reaction
- Resistance development
- Exhaustion
Define General Adaptation Syndrome.
Describes how the body adapts to stress.
The division of a training program into smaller progressive stages.
Periodization
Define Overtraining Syndrome.
Condition experienced by someone training beyond the body’s ability to recover
The human movement system’s ability to provide optimal joint support to maintain correct posture during all movements.
Stabilization
Energy demand placed on the body.
Metabolic specificity
Ability to produce and maintain force production for prolonged periods of time.
Muscular endurance
Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
Hypertrophy
Weight and movements placed on the body.
Mechanical specificity
Neuromuscular system’s ability to produce internal tension to overcome an external load.
Strength
Speed of contraction and exercise selection.
Neuromuscular specificity
Ability of the neuromuscular system to produce the greatest force in the shortest time.
Power
The body adapts to demands placed on it.
Principle of specificity
In accordance with the principle of specificity, what will be developed if an individual trains with lighter weights for many repititions?
Muscular endurance
Define multi-set.
Performing a multiple number of sets for each exercise.
Define horizontal loading.
Performing all sets of an exercise before moving on to the next exercise.
Define peripheral heart action.
A variation of circuit training that alternates between upper body and lower body exercises.
Define split-routine.
A routine that trains different body parts on separate days.
Define vertical loading.
Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity.
Define single-set.
Performing one set of each exercise.
Define superset.
Performing two exercises in rapid succession and with minimal rest.
Define pyramid.
Increasing or decreasing weight with each set.
