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