Module 1 Chp 1 And 13 Flashcards
What is specificity?
A clients increase in biceps strength from performing dumbbell curls is evidence of this fitness principle (specificity) - Principle that states the body will adapt to the specific demands that are placed on it
Which principle states the body will specifically adapt to the type of demand placed on it?
The principle of specificity!
An advanced client who is interested in gaining high levels of muscle mass would benefit most from which of the following resistance training systems?
Superset system
What is neuromuscular efficiency?
Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion.
Which of the following is a leg stabilization exercise whose preparatory step involves standing in front of a box or platform with feet pointed straight ahead?
Step up to balance
What is the immediate progression of an alternating arm ball dumbbell chest press ?
Single arm ball dumbbell chest press
What is occurring when a prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury?
Exhaustion
A client performs two reps of a bench press with 130 ponds and gradually decreases the resistance with each set until he performs 10 reps with 100 pound one the last set.
What resistance training system
Is client using?
Pyramid system
What exercise is considered a back stabilization exercise?
Standing cable row
Increasing weight with each set is an example of which type of resistance training system
Pyramid training system
Which of the following should be retracted and depressed during the mid phase of a standing cable row
Scapulae
From which level of the OPT model is a seated cable row?
Strength level
How should exercises be performed in order to develop higher levels of stability?
In a controlled and unstable environment at slower speeds
What resistance training system that is similar to circuit training that alternates upper and lower body exercises throughout the workout is called?
Peripheral heart action system
What training system trains different body parts on different days?
Ex: Monday upper body
Tuesday lower body
Split routine
What is multiplayer step up to balance an example of ?
Leg stabilization exercise
New client starting in phase 1 stabilization. What would be the most appropriate way for this client to increase muscular endurance?!
Circuit training
Rate of force production is?
The ability of muscles to exert maximal power in a minimal amount of time
What is horizontal loading?
A resistance training workout that involves performing all sets of an exercise or body part before moving on to the next exercise or body part.
Exercise examples of vertical loading?
Performing a ball squat, curl to overhead press followed by a push up and a standing cable row, a single leg scapation and a single leg squat in a circuit fashion.
What is one example of a strength exercise during resistance training workout outs
Bench press
What is the primary focus of exercising in the stabilization level of opt model?
Muscular endurance
What is the goal of the max strength phase of training?
Increase peak force production
What is proprioception?
It is a term that refers to the cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements.
Best example of performing an exercise in a proprioceptively enriched environment
Dumbbell chest press on a stability ball.
Strength endurance training is
Performing exercises in a superset sequence
A split routine is
Training different body parts on separate days!
What is occurring when a prolonged intolerable stressor produces fatigue and leads to a breakdown in the system or injury.
Exhaustion
In a workout how do you develop muscular endurance of the legs?
By doing exercises that involve light weights and high reps
New client never exercised, what training system would be most appropriate?
Single set
Goal of stabilization level of the opt model
Enhance joint stability
Enlargement of the skeletal muscle fibers in response to overcoming force from high volumes of tension is…
Muscular hypertrophy
Gas aka general adaptation syndrome is
How the body responds and adjusts to stress
So when a client is performing a standing cable row with her shoulders elevated what cue needs to be given to them, to correct their form.
Depress the shoulder blades to activate the scapular retractors
During what type of workout would A seated row be one exercise that could be performed immediately after a barbell squat.
Peripheral heart action workout
What’s another example of stabilization level exercise?
Multiplanar step up balance to overhead press
Body builders would partake in what type of training
Hypertrophy
A trainer would tell a client who has instability of the knee while performing ball squats to do what?!
To decrease the range of motion involved in the exercise.
How to you regress a single leg scaption?
To do it on two legs
What are the stages of GAS ( general adaptation syndrome
Alarm reaction
Resistance development
Exhaustion
Muscular hypertrophy
The enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension.
