Module 3 Concepts of Integrated Training (Ch.7 Flexibility, Ch.8 Cardiorespiratory, Ch.9 Core)

Question 1

What 3 things has research demonstrated regarding circuit training ?

Answer 1

1) Just as beneficial as traditional cardiorespiratory training
2) Produces greater lvl of EPOC and strength
3) produces near identical caloric expenditure when compared with walking at a fast pace

Question 2

The normal extensibility of all soft tissue that allow full range of motion of a joint

Answer 2

Flexibility

Question 3

What is developed when clients demonstrate poor flexibility ?

Answer 3

Relative Flexibility

Question 4

The body’s ability to produce, reduce, and stabilizes forces in all three planes of motion

Answer 4

Neuromuscular efficency

Question 5

The process when neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles

Answer 5

Autogenic inhibition

Question 6

What are 8 reasons for the incorporation of flexibility training ?

Answer 6

• Correct muscle imbalance
• increase joint range of motion
• decrease tension of muscles
• relieve joint stress
• improve extensibility
• maintain normal functional length of muscle
• improve optimum neuromuscular efficiency
• improve function

Question 7

What is the repair process initiated by dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury ?

Answer 7

Cumulative injury cycle

Question 8

The tendency of the body to seek the path of least resistance during functional movement patterns

Answer 8

Relative flexibility

Question 9

The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist

Answer 9

Altered reciprocal inhibition

Question 10

Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to what ?

Answer 10

Muscle imbalance

Question 11

Consistently repeating the same pattern of motion, which may place abnormal stresses on the body

Answer 11

Pattern overload

Question 12

Law that states soft tissue models along lines of stress

Answer 12

Davis’s Law

Question 13

What are the 3 phases of the integrated flexibility continuum ?

Answer 13

Corrective flexibility
Active flexibility
Functional flexibility

Question 14

The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition

Answer 14

Active flexibility

Question 15

What are 2 techniques used in corrective flexibility ?

Answer 15

SMR (self-myofascial release)

Static stretching

Question 16

What stretching techniques uses agonist and synergist muscles to move a limb through its entire range of motion while stretching the functional antagonist ?

Answer 16

Active- isolated stretching

Question 17

What stretching techniques uses movements to move the body through a full range of motion at realistic speeds?

Answer 17

Dynamic stretching

Question 18

What type of flexibility is developed during Phase 1 of the OPT model?

Answer 18

Static stretching

SMR

Question 19

Which stretching technique is used during Phase 2, 3, and 4 of the OPT model?

Answer 19

Active- isolating stretching

SMR

Question 20

Which stretching technique is used during Phase 5 of the OPT model ?

Answer 20

Dynamic stretching

Question 21

Stretching technique that forces on the neural system and fascial system of the body by applying gentle force to an adhesion

Answer 21

Self-myofascial release

Question 22

What is the minimum amount of time static stretching should be held ?

Answer 22

30 seconds

Question 23

What are 3 things a client should have established prior to incorporating dynamic stretching into a program ?

Answer 23

• Good levels of tissue extensibility
• Core stability
• Balance capabilities

Question 24

What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release ?

Answer 24

30 seconds

Question 25

Which heart rate training zone builds aerobic base and aids in recovery ?

Answer 25

Zone 1

Question 26

Which heart rate training zone increases endurance and trains the anaerobic threshold?

Answer 26

Zone 2

Question 27

Which heart rate training zone builds high-end work capacity?

Answer 27

Zone 3

Question 28

What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?

Answer 28

The warm-up

Question 29

What workout component consists of movement activities that get heart rate up, such as walking on treadmill or riding a stationary bike ?

Answer 29

General warm-up

Question 30

What workout component consists of stretching movement that mimic the activity to be performed later in the workout ?

Answer 30

Specific warm-up

Question 31

What are some general warm-up recommendations ?

Answer 31

5 to 10 min at low-to-moderate intensity

Question 32

What are the warm-up steps for a Stabilization-level client?

Answer 32

SMR Static stretching 5-10 min light cardio

Question 33

What are the warm-up steps for a Strength-level client ?

Answer 33

SMR Active-Isolated stretching 5-10 min light cardio

Question 34

What are the warm-up steps for a Power-level client?

Answer 34

SMR | 3-10 Dynamic stretches

Question 35

What are 3 reasons to perform cardiorespiratory exercise ?

Answer 35

Lose weight reduce stress improve health

Question 36

What is often overlooked segment of a workout that provides the body with smooth transition from exercise back to a steady state of rest ?

Answer 36

Cool-down

Question 37

What are some suggested steps for cool-down?

Answer 37

SMR Static stretching 5-10 min light cardio

Question 38

For what does the FITTE Principle for cardiorespiratory exercise stand ?

Answer 38

``` Frequency Intensity Time Type Enjoyment ```

Question 39

What is the recommended frequency for cardiorespiratory training ?

Answer 39

General health: daily, for small quantities of time, at moderate intensity To improve fitness: 3-5 days per week, at high intensity

Question 40

The level of demand that activity places on the body

Answer 40

Intensity

Question 41

What uses the Borg scale to rate how hard one is training ?

Answer 41

Rating of perceived exertion (RPE)

Question 42

An informal method used to gauge exercise training intensity

Answer 42

Talk test

Question 43

What stage improves cardio fitness levels using HR zone 1?

Answer 43

Stage 1

Question 44

What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, move in and out of zone 1 and 2, intro to interval training?

Answer 44

Stage 2

Question 45

For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT?

Answer 45

Stage 3

Question 46

With what stage should Stage 2 training alternate every other day ?

Answer 46

Stage 1

Question 47

Stage 2 intervals should have what work: rest ratio?

Answer 47

Start with 1:3 Progress to 1:2 Eventually 1:1

Question 48

What is just as beneficial as traditional cardio for health ?

Answer 48

Circuit training

Question 49

Which structures make up the core ?

Answer 49

``` Lumbo-pelvic-hip complex Lumbar spine pelvic girdle abdomen hip joint ```

Question 50

What are the structures of the LPHC?

Answer 50

Lumbar spine pelvic girdle abdomen hip joint

Question 51

Which muscles directly attach to the vertebrae and stabilize the spine ?

Answer 51

Local stabilization musculature

Question 52

Pulling the navel toward the spine to increase core stability

Answer 52

Drawing-in maneuver

Question 53

What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension ?

Answer 53

Pelvo-ocular reflex

Question 54

Co-contraction of core movement muscles to increase LPHC stability

Answer 54

Abdominal bracing

Question 55

What are 4 core exercises in the strength level ?

Answer 55

Ball Crunch Back extension Reverse crunch Cable rotation

Question 56

Which characteristic help identify exercise in the core stabilization level ?

Answer 56

Involve little motion through the spine and pelvis

Question 57

What are 4 core-stabilization exercises ?

Answer 57

Marching Floor Bridge Floor prone cobra Prone iso-Abs

Question 58

What are 4 core-power exercises ?

Answer 58

Rotation chest pass Ball medicine ball pullover throw Front medicine ball oblique throw Soccer throw

Question 59

Core-power exercises are easily identified by:

Answer 59

Explosive movement with medicine ball

Question 60

Exercise with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability

Answer 60

Core-stabilization

Question 61

What are 3 primary goals of core training program?

Answer 61

Develop neuromuscular efficiency Intervertebral and LPHC stability Functional strength

Question 62

On what should core training focus ?

Answer 62

Quality of movement

Question 63

What is the primary goal of core-power training ?

Answer 63

Develop the ability to stabilize and generate force at functionally applicable speeds