EXERCISE TECHNIQUE FLASHCARDS
Name the structures that make up the
lumbo-pelvic-hip complex (LPHC).
Lumbar spine, pelvic girdle, 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-myofascial 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
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.
It is critical that the core training
program is designed to achieve these
three functional outcomes in the right
order.
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,
stabilize, 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 make them easy to
identify?
Explosive movements with medicine
balls
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?
What are four plyometric-stabilization
exercises?
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
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.
Body position progressions in balance
training.
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
What are the two techniques used in
corrective flexibility according to the
integrated flexibility continuum?
SMR (self-myofascial release) and
static stretching
Give examples of total-body power
exercises
Two-arm Push Press, Barbell Clean,
Dumbbell 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 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 3 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 Dumbbell Press;
Squat, Curl, to Two-arm Press; Step-up
to Overhead Press: sagittal plane;
Romanian Deadlift, Shrug to Calf Raise
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
Total-body, multi-joint or single joint,
controlled unstable
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 system, Global
stabilization system, Movement
system
What is the min duration pressure should be sustained on adhesions during miofacial release?
30 seconds
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
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?
Frequency, Intensity, Time, Type,
Enjoyment
Example of a Zone 1 cardiorespiratory
activity and intensity level
Walking or jogging at 65-75% of
maximal heart rate
Example of a Zone 2 cardiorespiratory
activity and intensity level.
Group exercise classes or spinning at
76-85% of maximal heart rate
Example of a Zone 3 cardiorespiratory
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
girdle, abdomen, and hip joint
Name the five muscles of the Local
Stabilization System of the core.
Transverse abdominis, internal
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 a warm-up
Increased heart rate and respiratory
rate, increased tissue temperature,
and increased psychological
preparation for bouts of exercise.
The concept of muscle inhibition,
caused by a tight agonist, which
inhibits its functional antagonist.
Altered reciprocal inhibition
The principle that states the body will
adapt to the specific 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 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.
Feedback used after the completion of
a movement to help inform clients
about the outcome of their
performance.
Knowledge of results
Feedback that provides information
about the quality of the movement
during exercise.
Knowledge of performance
The type of specificity that refers to
the weight and movements placed on
the body.
Mechanical 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, resistance
development, exhaustion
Four performance adaptive benefits
from resistance training.
Increased strength, increased power,
increased endurance, increased
neuromuscular 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 temperature, returns muscles to their optimal length-tension relationships, prevents venous pooling of blood in 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 Overhead 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 Dumbbell Chest Press; Incline
Barbell Bench Press; Flat Dumbbell
Chest Press; Barbell Bench Press
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
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.
Give examples of back exercises used
in the Strength Level of the OPT model.
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 main goal of balance training is to
continually increase the client’s
awareness of their limit of stability by
creating______________.
controlled instability
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
Efficient movement requires eccentric
force reduction, isometric stabilization,
and concentric force production.
Integrated performance paradigm
The ability of the neuromuscular
system to produce 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 lumbar spine in a neutral position; Shoulders: depressed and slightly retracted; and Head: cervical spine in a neutral position
What is dynamic balance?
Dynamic balance is the ability to move
and change directions under various
conditions without falling
What are the three phases of a
plyometric exercise?
Eccentric phase, amortization 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 muscle spindle activity by
pre stretching the muscle before
activation
Research has demonstrated increased
electromyogram activity and pelvic
stabilization when this maneuver 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
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
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
Corrective 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 stretching technique that focuses
on the neural system and fascial
system of the body by applying gentle
force to an adhesion
Self-myofascial release
