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Chapters 1-5 Full > Full Section 5 (Ex Technique + Training Instruction > Flashcards

Full Section 5 (Ex Technique + Training Instruction Flashcards

1
Q

Integrated training

A

Flexibility, cardio-respiratory, core, balance, plyometric, SAQ, + resistance training into one system

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2
Q

Exercise program

A

Progressive overload approach, the body becomes stronger by adapting to the new demands placed on it.

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3
Q

Fundamental movement patterns

A

Squatting, hip hinge, pulling, pushing, + pressing

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4
Q

Maintaining ideal posture

A

Client’s body in the most optimal state to perform movement patterns safely/effectively

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5
Q

Optimal ROM

A

Allows joints to move freely

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6
Q

Movement in all 3 planes

A

Sagittal, frontal, + transverse

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7
Q

Acute variables f/training

A

Repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, training duration, exercise selection, + exercise order

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8
Q

Ever-changing integrated training approach

A

a systematic + progressive approach to fitness training; components include flexibility, cardio-respiratory, core, balance, plyo-metric (reactive), SAQ, + resistance training

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9
Q

Flexibility Training benefits

A

Increased ROM, decrease in muscle soreness, + potential reduction in injury risk

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10
Q

Cardio-respiratory training

A

Decreased heart rate + blood pressure while increasing stroke volume + cardiac output

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11
Q

Core training benefits

A

Enhanced posture, better bodily function for daily living, increased balance, stabilization + coordination of the kinetic chain, minimized low back pain, + improved

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12
Q

Balance training benefits

A

Reduce risk of falls, ankle sprains, improving proprioception, + agility-based activities

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13
Q

Plyometric (reactive) training

A

Improved bone mineral density, soft tissue strength, expression of power + explosiveness, increasing metabolic expenditures required for weight managment

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14
Q

SAQ training benefits

A

Improved top speed, change in direction, rate of acceleration + deceleration

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15
Q

Resistance training benefits

A

Increased endurance, strength, power, muscular hypertrophy, + weight management

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16
Q

OPT Model

A

Scientific rationale of human movement science + uses the principles of integrated training

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17
Q

OPT Model

Divided into 3 training levels

A

Stabilization, strength, power, subdivided into 5 phases

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18
Q

OPT Model

Divided into 3 training levels

A

Stabilization, strength, power, subdivided into 5 phases

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19
Q

OPT Phases

Phase 1 Stabilization Endurance Training

A

Designed to teach optimal movement patterns - pushing, pulling, pressing, squatting, hip hinging, core, joint stability

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20
Q

OPT Phases

Phase 2 Strength Endurance Training

A

Enhance stabilization endurance while increasing prime mover strength

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21
Q

OPT Phases

Phase 3 Muscular Development Training

A

Designed for individuals who have the goal of maximal muscle growth or altered body composition (fat loss)

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22
Q

OPT Phases

Phase 4 Maximal Strength Training

A

Maximal prime mover strength by lifting heavy loads

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23
Q

OPT Phases

Phase 5 Power Training

A

Increase maximal strength + rate of force production

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24
Q

Flexibility

A

The normal extensibility of all soft tissues that allows complete ROM of a joint

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25
Q

Flexibility major influence

A

Mobility during dynamic motion

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26
Q

Flexibility major influence

A

Mobility during dynamic motion

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27
Q

Poor flexibility leads to

A

Development of relative flexibility - the process the HMS seeks the path of least resistance during functional movements

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28
Q

HMS = kinetic chain

comprised of

A

muscular, skeletal, + nervous systems. kinetic chain = two regional chains… upper kinetic chain + lower kinetic chain

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29
Q

Muscle imbalance

A

Postural distortions, repetitive movement, cumulative trauma, emotional duress, poor training technique, poor bodily control, biased training patterns

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30
Q

Muscle imbalance

A

Altered reciprocal inhibition, synergistic dominance, + osteo- + arthrokinematics dysfunction

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30
Q

Muscle imbalance

A

Altered reciprocal inhibition, synergistic dominance, + osteo- + arthrokinematics dysfunction

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31
Q

Synergistic dominance

A

a neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist) - leading to altered reciprocal inhibition of the antagonist muscle

32
Q

Osteo-kinematics

A

How bones/joints move through a ROM + arthrokinematics - describing motion at the joint surfaces. Altered joint motion can be caused by altered muscle length tension relationships, force couple relationships, + poor joint surface motion, poor movement efficiency

33
Q

Neuro-muscular efficiency

A

The ability of the nervous system to recruit the correct muscles, produce force, reduce force, + dynamically stabilize the body’s structure in all 3 planes of motion. Allow for optimal neuro-muscular efficiency, individuals must have proper flex in all three planes of motion

34
Q

Mesocycle

A

Monthly

35
Q

Macrocycle

A

Long term training plan + how it progresses each month

36
Q

Microcycle

A

Weekly

37
Q

Acute variables

A

Repetitions, sets, training intensity, tempo, rest interval, training volume, training frequency, training duration, exercise selection, exercise order

38
Q

Flexibility training benefits

A

increased joint ROM, possible decrease in muscle
soreness, and a potential reduction in injury risk

39
Q

Benefits of cardiorespiratory training

A

decreased heart rate and blood pressure
while increasing stroke volume and cardiac output.

40
Q

Benefits of core training

A

enhanced posture; better bodily function for daily
living; increased balance, stabilization and coordination of the kinetic chain; minimized
low-back pain; and improved skill-related movements.

41
Q

Benefits of balance training

A

reducing risk of falls and ankle sprains while
improving proprioception and agility-based activities.

42
Q

Benefits of plyometric training

A

improved bone mineral density and
soft tissue strength, expression of power and explosiveness, while also increasing
metabolic expenditures required for weight management.

43
Q

Benefits of SAQ training

A

improved top speed, change in direction, and rate of acceleration and deceleration.

44
Q

Benefits of resistance training

A

include increased endurance, strength, and power;
muscular hypertrophy; and weight management

45
Q

Osteokinematics

A

how the bones and joints are moving through a ROM

46
Q

Arthrokinematics

A

describes the motion at the joint surfaces.

47
Q

Altered joint motion

A

caused by altered muscle length-tension relationships, force-couple relationships, and
poor joint surface motion, which results in poor movement efficiency.

48
Q

Muscle imbalance

A

Postural distortions, repetitive movements, cumulative trauma, emotional duress, poor training technique, poor bodily control, biased training patterns

49
Q

Synergistic dominance

A

A neuro-muscular phenomenon occurring when syngergists take over function for a weak or inhibited prime mover (agonist)

50
Q

Neuro-muscular efficiency

A

the ability of the nervous system to recruit the correct muscles, produce force, reduce force, + dynamically stabilize the body’s structure in all 3 planes of motion

51
Q

FITTE-VP

A

Frequency, intensity, type, time, enjoyment, volume, + progression

52
Q

Moderate intensity

High intensity

A

5 days p/week

3 days p/week

53
Q

Monitoring cardiorespiratory exercise

A

VO2 max, HRmax %, Heart Rate Reserve (HRR), Metabolic Equivalents (METs), Ratings of Perceived Exertion (RPE), + The Talk Test

54
Q

Weekly Requirement

A

should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity
aerobic activity (i.e., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of
vigorous-intensity aerobic activity (i.e., jogging or running) every week, or an equivalent
mix of moderate- and vigorous-intensity aerobic activity

55
Q

Type

A

Mode of Activity

Cycling, running, swimming

56
Q

Every training session

A

Warm up, conditioning, cool down

57
Q

Stage 1 Cardio-respiratory Fitness

A

designed to help improve cardiorespiratory fitness levels in apparently healthy
sedentary clients using a target intensity below ventilatory threshold 1 (VT1) and
involves steady-state aerobic exercise

58
Q

Stage 2 Cardio-respiratory Fitness

A

consists of a mix of recovery intervals just below VT1 (moderate
intensity) and work intervals performed at an intensity just above VT1 (challenging to
hard intensity).

59
Q

Stage 3 Cardio-respiratory Fitness

A

Moving client in and out of training zones 1, 2, & 3

60
Q

Stage 4 Cardio-respiratory Fitness

A

Interval training integrating all 4 training zones

61
Q

Stage 5 Cardio-respiratory Fitness

A

focuses on drills that help improve conditioning using linear, multidirectional,
and sport-specific activities performed as conditioning and often combines high-intensity interval training with small-sided games and agility drills.

62
Q

Postural Deviations in Cardio-respiratory Fitness

A

Round shoulders, forward head, anterior pelvic tilt, adducted, internally rotated knees + pronated feet

63
Q

Core Training

A

Improving posture, enhancing performance, increasing injury resistance, + accelerating injury rehabilitation

64
Q

Core structures

A

Lumbo pelvic-hip complex (LPHC)

65
Q

Global muscles

A

Move the trunk, transfer between loads upper + lower extremities, stabilizing the spine

66
Q

Core strength improves

A

The curvatures of the spine at rest + during movement

67
Q

Core training program

A

Emphasize increasing proprioception demand instead of increasing external resistance. + highlight the QUALITY of movement across the LPHC

68
Q

Core exercises w/little spinal motion

A

exercises include (but are not limited to) marching,
floor/ball bridge, floor/ball cobra, plank, side plank, dead bug, and Palloff press.

69
Q

Next Level Core

A

floor/ball crunch, back extension, reverse crunch, knee-up, and cable rotation, lift, and
chop.

70
Q

Last Core Exercise Progression

A

medicine ball chest pass,
ball medicine ball pullover throw, front medicine ball oblique throw, side medicine ball
CPT Exam Study Guide
oblique throw, medicine ball soccer throw, medicine ball woodchop throw, and
medicine ball overhead throw.

71
Q

Resistance Exercises

A

Ideal movement patterns include 3 systematic steps: Stabilization-focused exercises, strength-focused exercises, + power-focused exercises

72
Q

Acute Variables

A

Repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, exercise order

73
Q

Training system options

A

warm-up set, single set, multiple set, pyramid, superset, complex training, drop set,
giant set, rest-pause set, circuit training, peripheral heart action, split routine, vertical
loading, and horizontal loading.

74
Q

Power

A

The ability of the neuro-muscular system to produce the greatest possible force in the shortest possible time

75
Q

GAS Model

A

3 stages of response to stress

Alarm reaction, resistance, development, + exhaustion

76
Q

Mechanical specificity

A

Weight + movement placed on the body

77
Q

Neuro-muscular specificity

A

Speed of contraction + exercise selection

78
Q

Muscular Hypertrophy

A

Enlargement of skeletal muscle fibers

Chapters 1-5 Full (7 decks)

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