Ch. 13 - 17 Review Flashcards Preview

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Flashcards in Ch. 13 - 17 Review Deck (139)
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1

The range of possible movement about a joint and its surrounding muscles during PASSIVE movement.

Static flexibility

2

The available ROM using voluntary muscular actions during active movement.

Dynamic Flexibility

3

Active contraction of a muscle before stretching it

Autogenic Inhibition

4

Contract the opposite muscle before stretching

Reciprocal Inhibition

5

Slow, constant stretch at end of ROM for 30 sec

Static Stretch

6

Active muscular effort using a bouncing-type movement

Ballistic Stretch

7

Using sport-specific movements to prepare the body for activity and increase ROM

Dynamic Stretch

8

-Passive stretch for 10 sec at point of tension.
-Isometric contraction for 6 sec. ("don't let me move the leg")
-Passive stretch for 30 sec

Hold-Relax

9

Bar grip - thumb does not wrap around the bar.

Open or False grip

10

Three grip widths

narrow
common
wide

11

The most strenuous movement of a repetition

Sticking Point

12

Athletes should exhale through the _______ ______ and inhale during the ______ ________ phase of the repetition.

exhale through STICKING POINT
inhale through LESS STRESSFUL

13

One or more spotters required with free weights when the bar is: (4 scenarios)

Moving over the head
Positioned on the back
Racked on the front of the shoulders
Passing over the face

14

Exceptions to required spotter (2 scenarios)

Power exercises
Fast moving bar (spotter not practical)

15

Exercise type - emphasize loading the spine directly or indirectly

Structural

16

Exercise type - structural exercises performed very quickly or explosively.

Power Exercises

17

Training frequency: (sessions per week)
Off-season __ - __
Preseason __ - __
In-season __ - __
Postseason __ - __

Off-season 4-6
Preseason 3-4
In-season 1-3
Postseason 0-3

18

Upper and lower body exercises are performed with minimal rest periods, this method is also referred to as ________ _______.

Circuit Training

19

Two sequentially performed exercises that stress two opposing muscles or muscle areas.

Supersets

20

Sequentially performing two different exercises for the same muscle group.

Compound Sets

21

Force x displacement

Mechanical work

22

A practical measure for the quantity of work performed in resistance training.

Load-Volume

23

Weight units x repetitions

Load-Volume

24

Amount of weight assigned to an exercise set

Load

25

Greatest amount of weight that can be lifted with proper technique for only one repetition.

1-repetition maximum

26

Most weight lifted for a specified number of repetitions.

Repetition maximum

27

2 or more repetitions over his or her assigned repetition goal in the last set in 2 consecutive workouts.

2-for-2-rule

28

The total amount of weight lifted in a training session

Volume

29

A group of repetitions

Set

30

Total number of repetitions performed during a workout session.

Repetition-Volume