EXERCISE TECHNIQUE FLASHCARDS

1
Q

Name the structures that make up the

lumbo-pelvic-hip complex (LPHC).

A

Lumbar spine, pelvic girdle, abdomen,

and hip joint

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2
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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3
Q

Name four core-strength exercises.

A

Ball Crunch, Back Extensions, Reverse

Crunch, Cable Rotations

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4
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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5
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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6
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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7
Q

Name four core-stabilization exercises.

A

Marching, Floor Bridge, Floor Prone

Cobra, Prone Iso-abs

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8
Q

Law stating that soft tissue models

along the lines of stress.

A

Davis’s law

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9
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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10
Q

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

A

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

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11
Q

What are the proper backside

mechanics during sprinting?

A

Ankle plantar flexion, knee extension,

hip extension, and neutral pelvis

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12
Q

What are the proper frontside

mechanics during sprinting?

A

Ankle dorsiflexion, knee flexion, hip

flexion, and neutral pelvis

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13
Q

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

A

Agility

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14
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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15
Q

The ability to move the body in one

intended direction as fast as possible.

A

Speed

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16
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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17
Q

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

A

Muscular endurance

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18
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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19
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

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20
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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21
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

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22
Q

What are four plyometric-stabilization

exercises?

A

What are four plyometric-stabilization

exercises?

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23
Q

Name four plyometric-strength

exercises.

A

Squat Jump, Tuck Jump, Butt Kick,

Power Step-up

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24
Q

Name three plyometric-power

exercises.

A

Ice Skater, Single-leg Power Step-up,

Proprioceptive Plyometrics

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25
Q

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

A

Plyometric training

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26
Q

Body position progressions in balance

training.

A

Body position progressions in balance

training.

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27
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

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28
Q

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

A

SMR (self-myofascial release) and

static stretching

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29
Q

Give examples of total-body power

exercises

A

Two-arm Push Press, Barbell Clean,
Dumbbell Snatch, Squat Thrust,
Kettlebell Hang, Clean and Jerk

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30
Q

What is the minimum amount of time

static stretches should be held

A

30 seconds

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31
Q

Name two different leg-stabilization

exercises.

A

Ball Squat and Multiplanar Step-up to

Balance

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32
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

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33
Q

Name two strength level exercises for

the legs.

A

Leg Press and Barbell Squat

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34
Q

Name two power level exercises for

the legs.

A

Squat Jump and Tuck Jump

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35
Q

Give 3 examples of shoulder power exercises.

A

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

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36
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

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37
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

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38
Q

Total-body, multi-joint or single joint,

controlled unstable

A

Marching, Floor Bridge, Floor Prone

Cobra, Prone Iso-abs

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39
Q

Give four examples of core-strength

exercises.

A

Ball Crunches, Back Extensions,

Reverse Crunches, Cable Rotations

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40
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
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41
Q

Three types of core systems.

A

Local stabilization system, Global
stabilization system, Movement
system

42
Q

What is the min duration pressure should be sustained on adhesions during miofacial release?

A

30 seconds

43
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

44
Q

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

A

Proprioception

45
Q

What are the acute variables for static

stretching?

A

1-2 sets, hold each stretch for 30

seconds

46
Q

What is the mechanism of action that

occurs in active-isolated stretching?

A

Reciprocal inhibition

47
Q

When is the appropriate time to utilize

dynamic stretching?

A

After self-myofascial release when

training in Phase 5

48
Q

How long should the cardiorespiratory

portion of the warm-up last?

A

5-10 minutes

49
Q

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

A

Frequency, Intensity, Time, Type,

Enjoyment

50
Q

Example of a Zone 1 cardiorespiratory

activity and intensity level

A

Walking or jogging at 65-75% of

maximal heart rate

51
Q

Example of a Zone 2 cardiorespiratory

activity and intensity level.

A

Group exercise classes or spinning at

76-85% of maximal heart rate

52
Q

Example of a Zone 3 cardiorespiratory

activity and intensity level.

A

Sprinting at 86-95% of maximal heart

rate

53
Q

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

A

Circuit training

54
Q

Name the structures that make up the

core.

A

Lumbo-pelvic-hip complex, pelvic

girdle, abdomen, and hip joint

55
Q

Name the five muscles of the Local

Stabilization System of the core.

A

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

56
Q

Name the four muscles of the

movement system of the core.

A

Latissimus dorsi, hip flexors, hamstring

complex, quadriceps

57
Q

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

A

Flexibility

58
Q

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

A

Relative flexibility

59
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.

60
Q

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

A

Altered reciprocal inhibition

61
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

62
Q

What does the acronym SAID in SAID

Principle stand for?

A

Specific Adaptation to Imposed

Demands

63
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.
64
Q

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

A

Knowledge of results

65
Q

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

A

Knowledge of performance

66
Q

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

A

Mechanical specificity

67
Q

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

A

Excess post-exercise oxygen

consumption (EPOC)

68
Q

The three stages in the General

Adaptation Syndrome.

A

Alarm reaction, resistance

development, exhaustion

69
Q

Four performance adaptive benefits

from resistance training.

A

Increased strength, increased power,
increased endurance, increased
neuromuscular control

70
Q

SAQ training can be used with what

three nonathletic populations?

A

Youth, weight-loss clients, seniors

71
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.

72
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
73
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
74
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

75
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

76
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

77
Q

Give examples of back exercises used

in the Strength Level of the OPT model.

A

Give examples of back exercises used

in the Strength Level of the OPT model.

78
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

79
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

80
Q

Surface types for proprioceptive

progressions during balance include.

A

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

81
Q

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

A

Plyometric training

82
Q

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

A

Integrated performance paradigm

83
Q

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

A

Strength

84
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

85
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; and Head: cervical spine in a 
neutral position
86
Q

What is dynamic balance?

A

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

87
Q

What are the three phases of a

plyometric exercise?

A

Eccentric phase, amortization phase,

concentric phase

88
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

89
Q

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

A

Rate of force production

90
Q

The position of the lumbo-pelvic-hip

complex during running movements.

A

A slight forward lean with neutral

spine

91
Q

What happens during the eccentric

phase of a plyometric exercise

A

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

92
Q

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

A

Drawing-in maneuver

93
Q

What is delayed-onset muscle

soreness?

A

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

94
Q

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

A

Increase proprioceptive demand

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

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

A

Pattern overload

97
Q

What are the three phases of the

integrated flexibility continuum

A

Corrective flexibility, active flexibility,

functional flexibility

98
Q

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

A

Active flexibility

99
Q

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

A

Exhaustion phase

100
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