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ACE Personal Training > Lesson 19: Including Yoga/Tai Chi Practice in a Programme > Flashcards

Lesson 19: Including Yoga/Tai Chi Practice in a Programme Flashcards

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1
Q

What does proprioception mean?

A

To be aware of the position and movement of the body.

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2
Q

Who might be interested in mind-body exercises? (7)

A

Those with stress-related disorders, deterioration of musculoskeletal health, decreased balance control, hypertension, depression, pain management and decreased self-confidence.

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3
Q

What are contemporary mindful exercise programs? (11)

A
  • feldenkrais method
  • alexander technique
  • pilates
  • laban movement analysis
  • integrative yoga programs
  • composite mind-body exercise programs
  • tai chi
  • somatics
  • contemporary martial arts
  • meditation walking
  • american indian yoga
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4
Q

What are classical mindful exercise programs? (5)

A
  • tai chi chuan
  • Qigong exercise
  • hatha yoga
  • spiritual & ethnic dance
  • ancient martial arts
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5
Q

What has regular participation in mind-body exercises been associated with? (5)

A 
improved muscular strength
improved flexibility
improved balance
improved coordination
increased mental development and self-efficacy
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6
Q

What are muscle afferents?

A

Neurons that conduct impulses from sensory receptors into the CNS

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7
Q

What are 2 key hormones of behaviour?

A
  1. Corticotropin Releasing Hormone CRH

2. Adrenocorticotropin Hormone ACTH

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8
Q

What do the 2 key behaviour hormones, CRH and ACTH do?

A

They bond the brain and body together and play an extensive role in mind-body visceral and cognitive responses.

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9
Q

What does meditation or pranayama reduce the activation of?

A

The Hypothalamic-Pituitary-Adrenal Axis

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10
Q

What axis is most of the affective and neuroendocrine responses to cognitive therapies mediated through?

A

The Hypothalamic-Pituitary-Adrenal Axis

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11
Q

If meditation and pranayama reduce activation of the hypothalamic-pituitary-adrenal axis, what 2 adrenal hormones does it decrease and what is the outcome of that?

A

It decreases the production of catecholamines and cortisol which results in decreased arousal and hypervigilance.

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12
Q

What are the 8 limbs/principles of Yoga Sutra (classical yoga)?

A
  1. moral principles
  2. observances
  3. posture
  4. breath control
  5. withdrawal of the senses
  6. concentration
  7. meditation
  8. pure contemplation
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13
Q

What is the most practiced form of yoga in the West today?

A

Hatha yoga

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14
Q

What is Qigong the primary Chinese methodology for?

A

activating the ‘medicine within’ or natural self-healing resource

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15
Q

What 2 ideas is Qigong a combination of?

A
  1. Qi = vital energy of the body

2. Gogn = skill of working with the qi

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16
Q

When taught properly, what can mind-body exercises assist in?

A

The management of a number of chronic diseases states such as cardiovascular disease, diabetes, arthritis.

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17
Q

Hatha yoga is particularly helpful for those with?

A

arthritis
asthma
low-back pain
postural problems

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18
Q

Tai Chi is particularly useful in improving/helping?

A

Improving balance and motor coordination
Anxiety
Blood pressure
Symptoms of depression

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19
Q

What are research-supported Cardiorespiratory outcomes and benefits of yoga and tai-chi? (9)

A
  1. decreased BP
  2. Increased pulmonary function
  3. Improved respiratory function in asthmatic patients
  4. Increased parasympathetic tone, increased HR variability
  5. Improved baroreflex function/sensitivity
  6. Enhanced arterial endothelial function
  7. Increased max O2 uptake and physical work capacity
  8. Regression of coronary artery disease
  9. Improved cardiovascular disease risk factor profile
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20
Q

What are research-supported Musculoskeletal outcomes and benefits of yoga and tai-chi? (6)

A
  1. increased muscular strength and flexibility
  2. increased balance control
  3. reduced knee arthritis symptoms
  4. improved posture
  5. decreased falls in seniors
  6. decreased low-back pain
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21
Q

What are research-supported Psychobiological outcomes and benefits of tai chi and yoga? (9)

A
  1. increased cognitive performance
  2. improved relaxation and psychological well-being
  3. decreased stress hormone
  4. decreased anxiety and depression scores
  5. reduction in frequency of panic episodes
  6. reduced insomnia symptoms
  7. reduced physiological and psychological responses to threat/stress
  8. decreased symptoms associated with pain, angina, asthma, chronic fatigue
  9. reduced atrial arrhythmias
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22
Q

What are some research-supported metabolic outcomes and benefits to yoga and tai-chi? (4)

A
  1. increased glucose tolerance and insulin sensitivity
  2. decreased HbA1c (glycosylated hemoglobin) and C-Peptide Levels in Type 2 diabetes
  3. Decreased blood lactate levels
  4. improved blood lipid profile and blood oxidation
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23
Q

What are some general research-supported outcomes and benefits to yoga and tai-chi? (5)

A
  1. increased physical function in older people
  2. decreased obsessive-compulsive disorder symptoms
  3. decreased osteoarthritis symptoms
  4. decreased carpal-tunnel symptoms
  5. decreased cancer symptoms and cancer therapy symptoms
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24
Q

What criteria is recommended for mind-body exercises?

A
  1. Meditative/contemplative and focuses on the present moment.
  2. Proprioceptive and kinesthetic body awareness
  3. Breath-centering and breathwork
  4. Anatomic alignment or poper choreographic form
  5. Energycentric - focuses on one’s intrinsic energy
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25
Q

For a yoga program to either cause regression or slow the progression of Coronary Disease, there must be a significant modification of ___ _____ and ______, how is this done?

A

Blood lipids and lipoproteins primarily done via dietary means.

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26
Q

What does the word yoga mean and where does it stem from?

A

It means Union and is derived from the ancient Sanskrit language spoken by the religious elite of India.

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27
Q

What does yoga represent?

A

An integration of mind and body disciplines and refers to the complex system of physical and spiritual disciplines that are fundamental to Buddhist, Jain and Hindu religious practice throughout Asia.

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28
Q

What is the difference between a yogic lifestyle and a hatha/routine yoga practice?

A

A yogic lifestyle generally incorporates daily dietary alternatives, meditation and spiritual centering whereas a routine hatha yoga may not include dietary or lifestyle changes.

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29
Q

What is hatha yoga?

A

The physical aspect of yogic disciplines. It includes physical postures or asana, either done seated, standing or lying prone/supine on the floor - sometimes inverted positions.

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30
Q

What are some basic movement patterns involved in most asanas?

A

Backbends, twists and forward bends.

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31
Q

What is the principle challenge of hatha yoga?

A

To become proficient at handling increasingly greater amounts of resistance in the various asanas and breathing patterns whilst maintaining a steady and comfortable equilibrium of mind and body.

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32
Q

What does equilibrium refer to?

A

a state of rest or balance due to the equal action of opposing forces

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33
Q

Why might props be good to use at the beginning stages of hatha yoga practice?

A

To help achieve safe and proper alignment and minimize undue musculoskeletal stress.

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34
Q

What is a general rule of breathing in a yoga movement?

A

When the chest or abdomen expands, the client inhales. When the chest or abdomen is contracted or compressed, the client exhales.

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35
Q

When is restorative yoga most applicable and why?

A

For those just embarking on a yoga program because of the use of props and elementary nature of props.

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36
Q

What are 4 common and popular poses in restorative yoga?

A

Legs-up-the-wall pose
Supported half-dog pose
Chair forward bend
Half-wall hang

37
Q

What type of yoga does the sun salutation sequence come under?

A

Sivananda Yoga

38
Q

What is the emphasis of lyengar yoga?

A

Most of the emphasis is placed on precise anatomical alignment.

39
Q

What type of Hatha yoga does ‘power yoga’ refer to? Why is it referred to as this?

A

Ashtanga Yoga is called ‘power yoga’ due to its equal emphasis on strength, flexibility and mental/physical stamina.

40
Q

What is the emphasis of Viniyoga?

A

The emphasis is placed on breathing (pranayama) and coordination of breath and movement.

41
Q

What does pranayama refer to?

A

The practice of voluntary breath control, consisting of conscious inhalation, retention and exhalation.

42
Q

Which of the forms of Hatha Yoga is a three-level style yoga customized to the needs of Western students?

A

Kripalu Yoga

43
Q

What do the 3 stages of Kripalu Yoga focus on/teach?

A

Stage 1 - Basic mechanics of the asana, including body alignment and coordination of breath and movement.
Stage 2 - Prolonged holding of poses as the student learns to practice a disciplined mental concentration.
Stage 3 - A spontaneous moving meditation set to the individual’s internal awareness and energy.

44
Q

What 2 types of yoga does Kripalu Yoga blend in its method?

A

It blends the physical postures of hatha yoga with the contemplative meditation of Raja yoga (which extends to include moral discipline, self-restraint, meditation, concentration, breath control, physical postures.)

45
Q

What does integral yoga emphasize one? What program is it included in?

A

It emphasizes diet and is actually employed in Dr Dean Ornish’s heart disease reversal programs around the US.

46
Q

What is bikram yoga?

A

A vigorous 90 minute, 26 pose series designed to warm and stretch muscles, ligaments and tendons in a particular sequence. It occurs in a heated studio.

47
Q

What is the principal purpose of Kundalini yoga?

A

To awaken the serpents power (or coiled up energy) with postures, breath control, chanting and meditation.

48
Q

What does somatic yoga sessions emphasize?

A

They emphasize contracting particular muscle groups and then relaxing them. Each pose is performed slowly and followed by 1 min of deep breathing, self-awareness and ‘integration.’

49
Q

What is the fundamental purpose of breathwork?

A
  1. To sustain relaxed attention to the flow of the breath
  2. To refine and control respiratory movements
  3. To integrate awareness and breathing to reduce stress and enhance psychological functioning
50
Q

What is optimal breathwork characterized as?

A
  • diaphragmatic
  • nasal (inhalation/exhalation)
  • deep
  • smooth
  • even
  • quiet
  • free of pauses
51
Q

What haemodynamic mean?

A

The flow of blood within the organs and tissues of the body.

52
Q

What type of poses should be avoided in general or at the start of a yoga program for those with Cardiovascular Diseases?

A

Inverted poses where the head is below the heart and sequences where a head-down position is alternated with a head-up pose.

53
Q

Those that are deconditioned or have a chronic disease should follow what yoga guidelines?

A
  • minimize acute rapid changes in body position

- use slower transitions from one yoga pose to the next

54
Q

What 3 types of yoga require considerable muscular strength and mental concentration?

A

ashtanga
lyengar
bikram

55
Q

What can be reduced when combining yoga asanas with yogic breathing techniques?

A

Systolic Blood Pressure

56
Q

What is the 2:1 breathing technique?

A

Where the exhalation is double that of the inhalation.

57
Q

What is a breath retention?

A

A brief pause of 2-5+ seconds taken at the end of a controlled inspiration.

58
Q

Who should avoid breath retentions and suspensions of more than 4-5 seconds at the end of a breath?

A

Those with cardiovascular disease, hypertension, obstructive pulmonary disease or asthma.

59
Q

What does Qigong exercises involve?

A

healing postures, movement, visualization, breathwork and meditation.

60
Q

What are the 2 categories of Qigong exercise?

A
  1. Active / dong gong

2. Tranquil / jing gong

61
Q

What does inhaling and exhaling represent in Qigong?

A

inhaling is usually accompanied with an opening movement that brings positive qi into the body.
exhaling is accompanied by a closing movement that releases negative qi.

62
Q

What are some major and distinguishable styles of tai chi?

A 
Original Chen Style
Yang style
Chang style
Wu style
Sun style
63
Q

What does the Original Chen style of tai chi involve? Who is it difficult for?

A

It involves motions of jumping, leaping, scurrying, bouncing, discharging and other quick movements that may make it difficult for seniors or those with poor functional capacity.

64
Q

What does the newer chen style involve?

A

The newer Chen style has eliminated many of the fast movements of the original style and involves more circular choreography so it is suited for more fitness levels.

65
Q

What do Yang-style movements incorporate?

A

The principle of opposites commonly called yin and yang in which offensive and defensive movements unite to form a graceful flow of martial arts choreography.

66
Q

What is Chang style of tai chi based on?

A

modifications to the Yang Long form

67
Q

Why is Wu Style tai chi thought to be easier?

A

Because it involves smaller steps and movements with fewer twisting and less imposed stress on the legs/knees.

68
Q

How many movements does the condensed Wu style tai chi include compared to other versions?

A

The condensed version involves 36 postures as opposed to 54.

69
Q

What does Sun-style tai chi combine elements of?

A

It combines elements of Wu and Yang-style tai chi

70
Q

What is sun style tai chi characterized by?

A

Its lively steps as when one foot moves forward/backward, the other foot must follow

71
Q

What is pilates?

A

An orderly system of controlled, distinct movements that demand a profound internal cognitive focus and attention to breathing.

72
Q

What is the idea behind pilates?

A

That there is a core set of postural muscles that help keep the body balanced and aligned/supporting the spine.

73
Q

What are 2 modalities of pilates?

A
  1. floor/mat work

2. reformer

74
Q

What is the fundamental principle of pilates?

A

That it is a form of movement re-education in which the exercises learns to overcome faulty compensatory movement patterns.

75
Q

What are pilates exercises designed to do?

A

To facilitate more efficient movement behaviour by allowing the exercises to be in a position that minimizes undesirable muscle activity.

76
Q

What does pilates work involve?

A

Considerable mental focus, coordinated breathwork and slow concentric and eccentric muscular contractions.

77
Q

What does the Alexander Technique focus on?

A

Correcting unconscious habits of posture and movement that may be precursors to injuries and teaching the transformation of neuromuscular habits by helping an individual focus on sensory experiences.

78
Q

Who is the Alexander Technique used by?

A

Individuals with disc trouble, sciatica, low back pain, whiplash injury, shoulder/arm pain, neck pain, arthritis or athletes who wish to move with more ease and coordination.

79
Q

What are the 2 methods of the Feldenkrais Method?

A
  1. Awareness Through Movement is a verbally directed technique for group work
  2. Functional Integration is a nonverbal manual-contact technique for those needed more attention
80
Q

What does the Awareness Through Movement method of the Feldenkrais Method focus on?

A

It uses gentle, non-strenuous exercises to help re-educate the nervous system and places emphasis on the client’s posture, breathing, somatically based imagery and visualization that pertains to perception, cognition and other aspects of motor function.

81
Q

What does the Functional Integration method of the Feldenkrais Method focus on?

A

This involves directing and enhancing the efficiency, coordination, grace and self-possession of a person’s movement. The trainer gently touches and moves the student as to facilitate awareness and vitality.

82
Q

What does Neuromuscular Integrative Action technique classes involve?

A

It includes mindful movement guidance and somatic education; each class includes warm-up, sustained non-impact aerobic conditioning, strength training and a cool down with stretching.

83
Q

What is the focus and idea behind chiwalking and chirunning?

A

The idea is to walk and run with less effort and instill a more mindful, centered and balanced approach to fitness. The focus being on adjusting posture, foot strike, stride length, arm swing and body lean to minimize stress.

84
Q

What does American Indian and Alaskan Spiritual Dances blend/take inspiration from?

A

They blend nature, spirituality and expressive choreography together as one meaningful movement form as evidenced by their dance names - e.g sun, arrow, eagle.

85
Q

What are 2 key considerations when selecting mind-body exercises in chronic disease management?

A
  1. should only use be used where the degree of difficulty and intensity of effort begins with very low physical effort and can be graduated slowly
  2. should only be considered for clients whose chronic disease state is stable
86
Q

What are benefits of mind-body exercise programs that are helpful for those with stable chronic disease?

A
  1. can be taught at low-intensity & individualized
  2. decreases real-time cognitive arousal and stress-hormone activation
  3. enhances proprioception and kinesthesis
  4. can improve muscular strength, posture, balance
  5. can improve self-efficacy and confidence
87
Q

How can a PT integrate mind-body exercises into a session?

A
  • before/during resistance training, clients can use 2 methods that focus on stress-reduction, sustained attention and internal awareness
  • meditation/yogic breathing can be integrated as part of warm up and cool down
  • mondy-body components can be included in the aerobic phase
  • yoga asanas can be added to flexibility and strength-training
  • the tree pose can be included as to help balance control
88
Q

What is a simple breathing technique you can teach to clients that may be therapeutic?

A
  • lie supine with on hand on the chest and the other on the abdomen
  • place pillow/towel beneath the head
  • take 10-15 slow, deep breaths and expand the abdomen during inhalation and contract the abdomen during exhalation
  • pause for a couple of seconds between breaths
89
Q

What is the primary method for progressing the principal challenge in hatha yoga?

A

increasing the complexity of the asanas

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