Exercise Technique Flashcards
To master the exercise technique portion of the NASM certification test
The principle that states the body will adapt to the specific demands that are placed on it.
SAID Principal or Principal of Specificity
What are the three phases of the integrated flexibility continuum?
Corrective flexibility, active flexibility, functional flexibility
Body position progressions in balance training.
Two-leg stable, single-leg stable, two-legs unstable, single-leg unstable
What are the acute variables for static stretching?
1-2 sets, hold each streatch for 30 seconds
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 funtion
The typ of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency bu using reciprocal inhibition.
Active flexibility
Law stating that soft tissue models along the lines of stress.
Davis’s law
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 extremeties, restores physiological systems close to baseline
What is a component of core-power exercises that make them easy to identify?
Explosive movements with medicine balls
Name four core-power exercises
Rotation chest pass, ball medicine pullover throw, front medicine ball oblique throw, soccer throw
How long should the cardiorespiratory portion of the warm-up last?
5-10 minutes
Exercises that use quick powerful movements involving an eccentric action immediately followed by an explosive contraction.
Plyometric training
Give examples of back exercises used in the Stabilization Level of the OPT model
Single-leg pull-down, ball cobra, standing cable row, ball dumbell row
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 ability of the neuromuscular system to produce internal tension to overcome an external load.
Strength
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
Exercises in the core-stabilization level are identified through these characteristics.
They involve little motion through the spine and pelvis.
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
Based on the exercise selection continuum what exercises shuld be selected for the adaptation of stabilization?
Total-body, multi-joint or single joint, controlled unstable
Name five balance-strength exercises
Single-leg squat, single-leg squat touchdown; single-leg Romanian deadlift, step-up to balance, multiplanar lunge to balance
What are the benefits of a warm-up?
Increased heart rate and respiratory rate, increased tissue temperarture, and increased psychological preparation for bouts of exercise
Example of a Zone 2 cardiorespiratory activity and intensity level.
Group exercise classes or spinning at 76-85% of maximal heart rate
Feedback that provides information about the quality of the movement during exercise.
Knowledge of performance.
What are two techniques used in corrective flexibility according to the integrated flexibility continuum?
SMR (self-myofascial release) and static stretching
It is critical that the core training program is designed to achieve these three functional outcomes in the right order.
- Invertebral stability
- Lumbo-pelvic stability
- Movement efficiency
Consistently repeating the same pattern of motion, which my place abnormal stresses on the body.
Pattern overload
What is the drawing-in maneuver?
A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist.
Altered reciprocal inhibition
Name three plyometric-power exercises.
Ice skater, single-leg power step-up, proprioceptive plyometrics
Give examples of totla-body power exercises.
Two-arm push press, barbell clean, dumbbell snatch, squat thrust, kettlebell hang, clean and jerk
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
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 direciton of the muscle and/or fascia.
Self-myofascial release
What does the acronym SAID in SAID Principle stand for?
Specific Adaptation to Imposed Demands
Efficient movement requires eccentric force reduction, isometric stabilization, and concentric force production.
Integrated performance paradigm
What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?
30 seconds
The ability of muscles to exert maximal force output in a minimal amount of time
Rate of force production
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
GIve examples of back exercises used in the Strength Level of the OPT model.
Seated cable row, seated lat pull-down, stright-arm pull-down, pull-up, supported dumbbell row
When is the appropirate time to utilize dynamic stretching?
After self-myofascial release when training in Phase 5
What is the delayed-onset muscle soreness?
Pain or discomfort often felt 24072 hours after intense exercise or unaccustomed physical activity
GIve three examples of shoulder-power exercises.
Front medicin ball oblique throw, overhead medicine ball throw, speed tubing shoulder press
The state where there is an elevation of the body’s metabolism after exercise.
Excess post-exercise oxygen consumption (EPOC)
During which phase of the general adaptation syndrome do stress fractures, muscle strains, joint pain and emotional fatigue occur?
Exhaustion phase
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 ball standing cable chest press
Name the structures that make up the lumbo-pelvic-hip complex (LPHC).
Lumbar spine, pelvic girdle, abdomen, and hip joint
Example of Zone 1 cardioresiratory activity and intensity level.
Walking or jogging at 65-75% of maximal heart rate.
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
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 normal extensibility of all soft tissues that allows the full range of motion of a joint.
Flexibility
Four performance adaptive benefits from resistance training.
Increased strength, increased power, increased endurance, increased neuromuscular control
What happens during the eccentric phase of a plyometric exercise?
Increase in muscle spindle activity by pre stretching the muscle before activation
The ability to move the body in one intended direction as fast as possible.
Speed
Give examples of total-body strength exercises.
Lunge to two-arm dumbbell press; squat, cur, to two-arm press; step-up to overhead press: saggital plane; Romanian deadlift, shrug to calf raise
Describe the fie 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
HHead: cervical spine in neutral position
Give examples of shoulder exercises used in the Stabiliation Level of training
Single-leg overhead press, single-leg dumbbell scaption, seated stability ball military press
The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture.
Agility
The type of specificity that refers to the weight and movements placed on the body.
Mechanical specificity
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
Example of a Zone 3 cardiorespiratory activity and intensity level.
Sprinting at 86-95% of maximal heart rate
Name two different leg-stabilization exercises.
Ball squat and multiplanar step-up to balance
What is the minimum amount of time static stretches shuld be held?
30 seconds
Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.
Plyometric training
Give four examples of core-stabilization exercises.
Marching, floor bridge, floor prone cobra, prone iso-abs
What are the proper backside mechanics during sprinting?
Ankle plantar flexion, knee extension, hip extension, and neutral pelvis
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
The main goal of balance training is to continually increase the client’s awareness of their limit of stability by creating _____________.
Controlled instability
Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed.
Drawing-in maneuver
The three stages in the General Adaptation Syndrome.
Alarm reaction, resistance development, exhaustion
Name two power level exercises for the legs
Squat jump and tuck jump
What are four common ways a stressor can cause breakdown or injury?
Stress fractures, muscle strains, joint pain, emotional fatigue
What is the proper way to pregress an exercise in the stabilization level of training?
Increase proporioceptive demand
Body position progressions used for balance training.
- Two-legs stable
- Single-leg stable
- Two-legs unstable
- Single-leg unstable
Name four plyometric-strength exercises.
Squat jump, tuck jump, butt kick, power step-up
SAQ training can be used with what three nonathletic populations?
Youth, weight-loss clients, seniors
Three types of core systems.
Local stabilization system, global stabilization system, movement system
The position of the lumbo-pelvic-hip complex during running movements.
A slight forward lean with a neutral spine.
hat does F.I.T.T.E. stand for?
Frequency, Intensity, Time, Type, Enjoyment
What is the mechanism of action that occus in active-isolated stretching?
Reciprocal inhibition
The tendency of the body to seek the path of least resistance during funtional movement patterns.
Relative flexibility
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 the structures that make up the core.
Lumbo-pelvic-hip complex, pelvic girdle, abdomen, and hip joint
Name two strength level exercises for the legs.
Leg press and barbell squat
Feedback used after the completion of a movement to help inform clients abou the outcome of their performance.
Knowledge of results
Surface types for proprioceptive progressions during balance include:
Floor, sport beam, half foam roll, foam pad, balance disk, wobble board, BOSU ball
What are the proper frontside mechanics during sprinting?
Ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis
Name the four muscles of the movement system of the core.
Latissimus dorsi, hip flexors, hamstring complex, quadriceps
Name four core-strength exercises
Ball crunch, back extensions, reverse crunch, cable rotations
Give four examples of core-strength exercises.
Ball crunches, back extensions, reverse crunches, cable rotations.
Type of training that has been found to be just as beneficial as traditional forms of cardiorespiratory training.
Circuit training
The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements.
Proprioception
Name four core-stabilization exercises.
Marching, floor bridge, floor prone cobra, prone iso-abs
The ability of the body to produce high levels of force for prolonged periods of time.
Muscular endurance
What is the proper progression for balance training when utilizing the proprioceptive continuum?
Floor, balance beam, half foam roll, foam pad, balance disk
What are the three phases of plyometric exercise?
Eccentric phase, amortization phase, concentric phase
Name three balance-power exercises.
Multiplanar hop with stabilization, multiplanar single-leg hop-up with stabilization, multiplanar single-leg box hop-down with stabilization
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
Name five muscles of the Local Stabilization System of the core.
Transverse abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm
What are the seven methods for prescribing exercise intensity?
Peak VO2, VO2 reserv, peak metabolic equivalent (MET), peak maximal heart rate, heart rate reserve, rating of perceived exertion, talk test
What is dynamic balance?
Dynamic balance is the ability to move and change directions under various conditions without falling
Referred to as co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.
Bracing
