Module 3 Concepts of Integrated Training (Ch.7 Flexibility, Ch.8 Cardiorespiratory, Ch.9 Core) Flashcards
What 3 things has research demonstrated regarding circuit training ?
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
The normal extensibility of all soft tissue that allow full range of motion of a joint
Flexibility
What is developed when clients demonstrate poor flexibility ?
Relative Flexibility
The body’s ability to produce, reduce, and stabilizes forces in all three planes of motion
Neuromuscular efficency
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
Autogenic inhibition
What are 8 reasons for the incorporation of flexibility training ?
- 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
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 ?
Cumulative injury cycle
The tendency of the body to seek the path of least resistance during functional movement patterns
Relative flexibility
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist
Altered reciprocal inhibition
Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to what ?
Muscle imbalance
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body
Pattern overload
Law that states soft tissue models along lines of stress
Davis’s Law
What are the 3 phases of the integrated flexibility continuum ?
Corrective flexibility
Active flexibility
Functional flexibility
The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition
Active flexibility
What are 2 techniques used in corrective flexibility ?
SMR (self-myofascial release)
Static stretching
What stretching techniques uses agonist and synergist muscles to move a limb through its entire range of motion while stretching the functional antagonist ?
Active- isolated stretching
What stretching techniques uses movements to move the body through a full range of motion at realistic speeds?
Dynamic stretching
What type of flexibility is developed during Phase 1 of the OPT model?
Static stretching
SMR
Which stretching technique is used during Phase 2, 3, and 4 of the OPT model?
Active- isolating stretching
SMR
Which stretching technique is used during Phase 5 of the OPT model ?
Dynamic stretching
Stretching technique that forces on the neural system and fascial system of the body by applying gentle force to an adhesion
Self-myofascial release
What is the minimum amount of time static stretching should be held ?
30 seconds
What are 3 things a client should have established prior to incorporating dynamic stretching into a program ?
- Good levels of tissue extensibility
- Core stability
- Balance capabilities
What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release ?
30 seconds
Which heart rate training zone builds aerobic base and aids in recovery ?
Zone 1
Which heart rate training zone increases endurance and trains the anaerobic threshold?
Zone 2
Which heart rate training zone builds high-end work capacity?
Zone 3
What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?
The warm-up
What workout component consists of movement activities that get heart rate up, such as walking on treadmill or riding a stationary bike ?
General warm-up
What workout component consists of stretching movement that mimic the activity to be performed later in the workout ?
Specific warm-up
What are some general warm-up recommendations ?
5 to 10 min at low-to-moderate intensity
What are the warm-up steps for a Stabilization-level client?
SMR
Static stretching
5-10 min light cardio
What are the warm-up steps for a Strength-level client ?
SMR
Active-Isolated stretching
5-10 min light cardio
What are the warm-up steps for a Power-level client?
SMR
3-10 Dynamic stretches
What are 3 reasons to perform cardiorespiratory exercise ?
Lose weight
reduce stress
improve health
What is often overlooked segment of a workout that provides the body with smooth transition from exercise back to a steady state of rest ?
Cool-down
What are some suggested steps for cool-down?
SMR
Static stretching
5-10 min light cardio
For what does the FITTE Principle for cardiorespiratory exercise stand ?
Frequency Intensity Time Type Enjoyment
What is the recommended frequency for cardiorespiratory training ?
General health: daily, for small quantities of time, at moderate intensity
To improve fitness: 3-5 days per week, at high intensity
The level of demand that activity places on the body
Intensity
What uses the Borg scale to rate how hard one is training ?
Rating of perceived exertion (RPE)
An informal method used to gauge exercise training intensity
Talk test
What stage improves cardio fitness levels using HR zone 1?
Stage 1
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?
Stage 2
For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT?
Stage 3
With what stage should Stage 2 training alternate every other day ?
Stage 1
Stage 2 intervals should have what work: rest ratio?
Start with 1:3
Progress to 1:2
Eventually 1:1
What is just as beneficial as traditional cardio for health ?
Circuit training
Which structures make up the core ?
Lumbo-pelvic-hip complex Lumbar spine pelvic girdle abdomen hip joint
What are the structures of the LPHC?
Lumbar spine
pelvic girdle
abdomen
hip joint
Which muscles directly attach to the vertebrae and stabilize the spine ?
Local stabilization musculature
Pulling the navel toward the spine to increase core stability
Drawing-in maneuver
What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension ?
Pelvo-ocular reflex
Co-contraction of core movement muscles to increase LPHC stability
Abdominal bracing
What are 4 core exercises in the strength level ?
Ball Crunch
Back extension
Reverse crunch
Cable rotation
Which characteristic help identify exercise in the core stabilization level ?
Involve little motion through the spine and pelvis
What are 4 core-stabilization exercises ?
Marching
Floor Bridge
Floor prone cobra
Prone iso-Abs
What are 4 core-power exercises ?
Rotation chest pass
Ball medicine ball pullover throw
Front medicine ball oblique throw
Soccer throw
Core-power exercises are easily identified by:
Explosive movement with medicine ball
Exercise with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability
Core-stabilization
What are 3 primary goals of core training program?
Develop neuromuscular efficiency
Intervertebral and LPHC stability
Functional strength
On what should core training focus ?
Quality of movement
What is the primary goal of core-power training ?
Develop the ability to stabilize and generate force at functionally applicable speeds
