Section 5 - Exercise Technique and Training instruction Flashcards
Integrated training
A training concept that applies all forms of exercise, such as flexibility; cardiorespiratory; core; balance; plyometric; speed, agility, quickness; and resistance training, into one system.
Progressive overload
Increasing the intensity or volume of exercise programs using a systematic and gradual approach.
Self-efficacy
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Fundamental movement patterns
Common and essential movements performed in daily life and are involved in exercise motions within a training session.
Hypertrophy
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.
Posture
The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting.
Muscle imbalance
When muscles on each side of a joint have altered length-tension relationships.
Unilateral
Relating to one side of the body.
Bilateral
Relating to two sides of the body.
Range of motion (ROM)
The degree to which specific joints or body segments can move; often measured in degrees.
Acute variables
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Repetition
One complete movement of an exercise.
Set
A group of consecutive repetitions.
Training intensity
An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage.
Superset
Two exercises performed back to back in rapid succession with minimal to no rest.
Training volume
The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.
Rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
Rest interval
The time taken to recuperate between sets.
Flexibility
The normal extensibility of soft tissues that allows for full range of motion of a joint.
Extensibility
Capability to be elongated or stretched.
Range of motion (ROM)
The degree to which specific joints or body segments can move; often measured in degrees.
Mobility
Optimal flexibility and joint range of motion; ability to move freely.
Myofascial
The body’s connective tissue that includes muscles and fascia.
Relative flexibility
The process in which the body seeks the path of least resistance during functional movements.
Soft tissue
Tissue connecting, supporting, and surrounding bodily structures and organs.
Which portion of a client’s exercise program should be designed first?
The flexibility portion
Postural distortion patterns
Predictable patterns of muscle imbalances.
Underactive
When a muscle is experiencing neural inhibition and limited neuromuscular recruitment.
Reciprocal inhibition
When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen.
Force-couple relationships
The synergistic action of multiple muscles working together to produce movement around a joint.
Altered reciprocal inhibition
Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist.
Overactive
When elevated neural drive causes a muscle to be held in a chronic state of contraction.
Synergistic dominance
The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist).
Muscle spindle
Sensory receptors sensitive to change in length of the muscle and the rate of that change.
Neuromuscular efficiency
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.
Golgi tendon organ (GTO)
A specialized sensory receptor located at the point where skeletal muscle fibers insert into the tendons of skeletal muscle; sensitive to changes in muscular tension and rate of tension change.
Stretch reflex
Neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening.
Autogenic inhibition
The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles.
What term refers to the neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist)?
Synergistic dominance
Lengthening reaction
When a muscle is lengthened, a cascade of neurological reactions occur that allows the muscle to be stretched.
Static stretching
A type of stretch where the muscle is passively lengthened to the point of tension and held for a sustained amount of time.
Pattern overload
Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.
Cumulative injury cycle
A cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances.
Nociceptors
Pain receptors located in the skin and fascial connective tissues.
Davis’s law
States that soft tissue models along the line of stress.
Collagen matrix
A complex meshwork of connective tissue, including collagen proteins.
Self-myofascial techniques
Techniques used for treating and breaking up adhesions of the fascia and the surrounding muscle tissues; examples include foam rolling or self-massage.
Fascial system
A web of connecting fibers made of connective tissues that are found just under the skin.
mechanical effect
having a physical effect
Neurophysiological effect
having an effect on the nervous system
Delayed-onset muscle soreness (DOMS)
Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
Medical precautions
Any medical conditions that could be potentially unsafe for a client.
Contraindication
A specific situation where a medication, procedure, or exercise should be avoided because it may prove to be harmful to the individual.
Stretch tolerance
The ability to experience the physical sensations of stretching to reduce the discomfort felt at the end range of motion.
Active stretching
A type of stretching that uses agonists and synergists to dynamically move the joint into a range of motion; includes holding the stretched position for 1–2 seconds and repeating for 5–10 repetitions.
Dynamic stretching
A type of stretching that uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion.
Controversial stretches
Stretches that have the potential for injury risk.
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.
Activities of daily living (ADL)
The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.
Rate of progression
The process and speed from which frequency, intensity, time, and type are increased.
Frequency
The number of training sessions in a given timeframe.
Intensity
The level of demand placed on the body by a given activity.
Tanaka formula
A mathematical formula used to estimate an individual’s maximal heart rate: 208 – (0.7 × age).
Target heart rate
A predetermined exercising heart rate.
Ventilatory threshold (Tvent)
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery.
Steady-state (SS) aerobic exercise
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.
General warm-up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.
Specific warm-up
Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.
Principle of specificity
A principle stating that the body will adapt to the specific demands that are placed on it; also known as the Specific Adaptations to Imposed Demands (SAID) principle.
Ventilation
Process by which oxygen is transferred to the muscles from the lungs.
Midpoint
Refers to the intensity level halfway between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).
Inspiration
The process of contracting the inspiratory muscles to move air into the body.
Core stability
The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving.
Core endurance
The ability to control the motion of the spine over a given longer duration.
Core strength
The ability to control the motion of the spine.
Core
The structures that make up the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, pelvic girdle, abdomen, and hip joint.
Lordotic/Lordosis
The normal curvature of the cervical and lumbar spine regions, creating a concave portion of the spine.
Kyphotic/Kyphosis
The normal curvature of the thoracic spine region, creating a convex portion of the spine.
Anterior pelvic tilt
An excessive forward rotation of the pelvis that results in greater lumbar lordosis.
Posterior pelvic tilt
An excessive rotation of the pelvis that results in lesser lumbar lordosis.
Scoliosis
An abnormal curve of the spine from side to side.
Drawing-in maneuver
A maneuver used to recruit the local core stabilizers by drawing in the navel toward the spine.
Bracing
Contracting the global abdominals such as the rectus abdominis and obliques at the same time.
What issue is indicated by abdominal protrusion during marching exercises?
Poor activation of the local core
Which of the following is an antirotational exercise designed to target the local core muscles?
Kneeling Pallof press
Posture of the spine is primarily controlled by which muscles of the core?
Local muscles
What is the superior boundary of the core?
Diaphragm
Which of the following global muscles’ primary action is hip flexion?
Iliopsoas
Individuals with low-back pain have decreased activation of which local muscle of the core?
multifidus
When performing a floor bridge exercise, why should you not raise the hips too far off the floor?
It may place excessive stress on the lumbar spine through hyperextension.
During the cable rotation exercise, which position of the hip will help to decrease stress to the low-back?
Hip extension
Which of the following is an example of an exercise that targets the local muscles of the core?
Side plank
When properly activated, which muscle of the core creates tension in the thoracolumbar fascia?
Transverse abdominis
Which hip muscle helps maintain a level pelvis in the frontal plane?
Gluteus medius
Which of the following is considered a deep muscle of the core?
Rotatores
What is the primary function of the global muscles of the core?
Force production during dynamic whole-body movements
Center of gravity
The approximate midpoint of the body; while the location may vary between individuals, it is typically located at the midportion of the trunk.
Base of support
The area beneath a person that consists of every point of contact made between the body and the support surface.
Limits of stability
The area within which an individual can move one’s center of gravity without changing the base of support (i.e., moving the feet) without falling.
Semi-dynamic balance
The ability to maintain the center of mass with a stationary base of support yet allowing movement for the base supporting the body.
Static balance
The ability to maintain the center of mass within the base of support in a stationary position, meaning no linear or angular movement.
Dynamic balance
The ability to maintain a center of mass over an ever-changing base of support.
Vestibular system
Provides information about the position of the body and head, and spatial orientation relative to its surrounding environment; located in the inner ears that assist with balance.
Sensorimotor function
The interaction between the way the body processes visual, vestibular, and somatosensory information with the motor response of the body to that information.
Neuromuscular control
The response (conscious or unconscious) of the muscles within the body to control purposeful movement.
Somatosensory system
Provides information that is acquired from receptors in the body (skin, muscle, joints, tendons) about the position and motion of the body parts relative to other body regions and the support surface.
Systematic review
A type of research article that synthesizes and summarizes findings from multiple existing research articles on a specific topic.
Perturbation
An alteration of the body’s current state caused by the application of an external force.
Proprioceptively enriched environment
An unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms.
What are the exercises included in the last progression of balance training designed to do?
Develop proper deceleration ability to move the body from a dynamic state to a controlled stationary position
Plyometric training
Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
Neuromuscular efficiency
The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.
Ground reaction force
Reaction force imparted by the ground on the body when a body segment makes contact with it.
Integrated performance paradigm
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).
Amortization phase
The transition from eccentric loading to concentric unloading during the stretch-shortening cycle.
Shorter reaction times during amortization may help reduce which of the following?
Tissue overload
Training the eccentric phase of plyometric movements with a new client will help them improve which of the following?
Landing mechanics
What is a progression for the box jump-down with stabilization?
Multiplanar jump with stabilization
When progressing a client to more-dynamic plyometric exercises, what is the first element that should be increased?
Stabilization, form, and mechanics during landing
What is the complete transition from eccentric to concentric muscle actions known as?
Stretch-shortening cycle
What is plyometric training also known as?
Reactive training
What type of muscle contraction occurs between landing and jumping during plyometric training?
Isometric
Speed
The ability to move the body in one intended direction as fast as possible.
Agility
The ability to start (or accelerate), stop (or decelerate and stabilize), and change direction in response to a signal or stimulus quickly while maintaining postural control.
Quickness
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during dynamic activities.
Stride rate
The number of strides taken in a given amount of time (or distance).
Stride length
The distance covered with each stride during the gait cycle.
Frontside mechanics
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis.
Backside mechanics
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and a neutral pelvis.
What term is used to describe ankle plantar flexion, knee extension, and hip extension of the rear leg while sprinting?
Triple extension
Bone density
The amount of mineral content, such as calcium and phosphorus, in a segment of bone
Osteoporosis
A condition of reduced bone mineral density, which increases risk of bone fracture.
Osteopenia
Lower than normal bone density and a precursor to osteoporosis.
Sarcopenia
An age-related loss of muscle mass resulting in weakness and frailty in older adults.
When performing the T-Drill, which movement is used to complete the last 10 yards of the drill?
Backpedal
What is the general recommended rest between SAQ reps for intermediate clients?
0 to 60 seconds
Starting at what percentage of bone density loss does the risk of hip fracture increase by 2.5 times?
10%
General adaptation syndrome (GAS)
Describes the way in which the body responds and adapts to stress.
Alarm reaction stage
The initial reaction to a stressor.
Resistance development
The body increases its functional capacity to adapt to a stressor.
Exhaustion
Prolonged stress or stress that is intolerable and will produce exhaustion or distress to the system.
Mechanical specificity
Refers to the weight and movements placed on the body.
Neuromuscular specificity
Refers to the speed of contraction and exercise selection.
Metabolic specificity
Refers to the energy demand placed on the body.
Adenosine triphosphate (ATP)
A high-energy molecule that serves as the main form of energy in the human body; known as the energy currency of the body.
Stabilization
The body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.
Muscular endurance
The ability to produce and maintain force production for prolonged periods of time.
Acute Variables
Important components that specify how each exercise is to be performed; also known as exercise training variables.
Acute variables include the following
Repetitions
Sets
Training intensity
Repetition tempo
Rest intervals
Training volume
Training frequency
Training duration
Exercise selection
Exercise order
Repetition
One complete movement of an exercise.
Training intensity
An individual’s level of effort compared with their maximal effort, which is usually expressed as a percentage.
Set
A group of consecutive repetitions.
Repetition tempo
The speed at which each repetition is performed.
Rest interval
The time taken to recuperate between sets.
The five components of fitness include the following:
Cardiovascular endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Training duration
the length of a training session
What is calculated by totaling the number of repetitions performed in a set during a training session, then multiplying it by the resistance used?
Training volume
Post-activation potentiation (PAP)
The phenomenon by which acute muscle force generation is increased as a result of the inner contraction of the muscle.
Vertical loading
Alternating body parts trained from set to set, starting from the upper extremity and moving toward the lower extremity.
Horizontal loading
Performing all sets of an exercise or body part before moving on to the next exercise or body part.
Valsalva maneuver
A process that involves expiring against a closed windpipe, creating additional intra-abdominal pressure and spinal stability.
Proprioception
The body’s ability to naturally sense its general orientation and relative position of its parts.
Bilateral
Relating to two sides of the body.
Unilateral
Relating to one side of the body.
Which of the following total-body exercises targets many muscles of the posterior chain, including the gluteus maximus and shoulder retractors, such as the posterior deltoids and rhomboids?
Single-leg squat to row
What is a characteristic of type I muscle fibers?
Type I fibers are “slow twitch.”
A client is performing a barbell squat exercise. How should the fitness professional spot their client?
The fitness professional should spot underneath the client’s armpits.
Which muscle acts to increase intra-abdominal pressure?
Transverse abdominis
How far down should a client squat during the barbell squat exercise?
As far as can be controlled without compensating
What is shortest time period per day that balance training should be conducted 3 times per week for 4 weeks in order to improve both static and dynamic balance ability in children?
10 minutes
How heavy should the medicine ball be when performing the soccer throw exercise?
no more than 10%
When observing sprint mechanics, which joint action should you see occurring in the rear leg if proper form is used?
Ankle plantar flexion
Which of the following terms can be used in place of repetition tempo?
Speed
Why is the shoulder stand yoga pose considered to be a controversial upper-body stretch?
This stretch provides excessive stress to the neck, shoulders, and spine.
Of the following individuals, who would be the most suitable for being programmed SAQ (speed, agility, and quickness) exercises/movements?
A client who has been training for 1 month with adequate strength
The center of gravity moves in which direction when the knees and hips are equally flexed bilaterally?
Inferiorly
Which exercise is categorized as a total-body movement?
Ball squat, curl to press
What is the Tanaka formula, which is used to estimate an individual’s maximal heart rate?
208 - (0.7 x age)
In which training stage would you utilize work intervals performed just above VT1 and recovery intervals performed below VT1?
stage 2
During balance training, gluteal muscles should remain in which state to hold the body stable?
Isometrically contracted
What is the recommendation of minutes per week for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)?
75 minutes per week
Which term specifically describes motor function of muscles in the lower extremity?
Neuromuscular function
Which of these joint movements is part of backside mechanics?
Hip extension
During the cable rotation exercise, which position of the hip will help to decrease stress to the low-back?
Hip extension
How is a general warm-up best defined?
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.
