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Flashcards in Chapter 10,11,12 Deck (77)
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1

Ability to move and change directions without falling

Dynamic ability

2

Progression of body proprioception

2 leg stable
1 leg stable
2 leg unstable
1 leg unstable

3

Proprioception balance Challenges

Floor
balance beam
half foam roll
foam pad
balance disc
wobble
bosu ball

4

Name 5 balance stabilization exercises

SL balance
SL balance reach
SL hip external and internal rotation
SL lift and chop
SL throw and catch
SL arm and leg motion
SL windmill

5

Name 3 balance power exercises

Multiplanar hop up w. stabilization
SL box hop up with stabilization
SL box hop down with stabilization
SL propprioceptive hop with stabilization all planes

Involves a hop

6

Name 5 balance strength exercises

SL Squat
SL squat touchdown
SL Romanian DL
Multiplanar step up to balance
Multiplanar lunge to balance
Reverse lunge to balance
SL squat with cable assistance

Involves bending at knee or hip

7

3 phases of plyometric exercises

eccentric, amortization, concentric

8

How long should landing be held on reactive stabilization exercise

3-5 seconds

9

Involves little of no joint motion but establishes optimal landing mechanics and coordination

Plyo stabilization

10

Name 4 plyo stabilization exercises

squat jump up with stabilization
Box jump up with stabilzation
Box jump down with stabilization
Multiplanar jump with stabilization
Cone jumps with stabilization (all planes)

11

More dynaminc and eccentric and concentric motion through full range. Specifity, speed, and neural demand may be progressed

Plyometric strength

12

Name 4 plyometric strength exercises

Squat jump
tuck jump
butt kick
power step up
Jump rope
Lunge jumps
repeat Box jumps

13

Involves entire muscle action spectrum and contraction velocity. Improves rate of force production, eccentric, strength, and reactive strength

Power plyo

14

Name 3 power Plyo exercises

Ice skaters
SL power step up
proprioceptive plyometrics
Box run steps (all planes)

15

Ability to move the body in one intended direction as fast as possible.
Product of stride rate and stride length

Speed

16

Ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture

Agility

17

React and change position with mx rate of force production in all planes

Quickness

18

Give 3 reasons why SAQ should be used in youth populations

decreased likelihood of athletic injury
increased likelihood of exercise later in life
Improves physical fitness

19

Difference between balanceand dynamic posture

Balance: body is in equilibrium and stationary, no mvmt
Dynamic: ability to move and change directions under various conditions w/out falling

20

The distance outside the base of support that an individual can go without losing control of his or her gravity

Limit of stability

21

What is balance dependent on

Ability to maintain the bodys center of gravity over its base of support

22

Balance is involved in movement

and does not work in isolation

23

Give an ex or balance training in a proprioceptively enriched environment

foam pad under foot

24

what can lead to altered balance

Muscle imbalances, joint dysfunction, pain and swelling

25

Balance stabilization is characterized by

Little joint motion of the balance leg

26

Balance focuses on

Controlled instability.

27

Two leg can challenge

an elderly persons balance

28

Balance strength can be characterized as

Eccentric and concentric action in balance leg through full ROM

29

balance strength tempo

Medium

30

Balance strength challenges

Neuromuscular efficiency of entire body

31

Balance power can be characterized by

Hopping. High levels of eccentric strength
Dynamic neuromuscular efficiency.
Reactive joint stabilization

32

Exercises that have quick powerful mvmnts,
Eccentric contraction immediately followed by an explosive contraction

Plyometrics

33

Before doing plyometrics, the client must possess what

Core strength and stability

34

Maximal force in min amount of time

Rate of force production

35

Plyometrics....

Improve rate of force production

36

Which phase of plyometrics holds landing for 3-5 seconds, works on landing mechanics and postural alignment and Reactive neuromuscular efficiency
Involves little or no joint motion

Stabilization

37

This phase of plyometrics
Increases speed of movement
Drops the landing hold
Repeating tempi
Decreases the amount of time on the ground

Plyometric strength

38

Phase of plyometrics done as fast as possible.
Requires good mechanics and technique prior to
Involves the entire muscle action spectrum used during intergrated functional movements
Improves rate of force production, eccentric strength,reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency and optimal force production.

Great demand on muscles bones ligaments and tendons

Plyo Power

39

SAQ can be used in addition or alternative to what

Cardiorespiratory trainig

40

SAQ used in what type of development

Athletic conditioning

41

Frontside running mechanics

Triple flexion
Hip flexion, knee and ankle dorsiflexion

42

Backside running mechanics

Triple extension
Hip, knee, ankle (plantar flexion) extension

43

What are some of the benefits of SAQ?

Prevent injuries
Enhances athletic performance
Increase calorie Burn
Can b adapted to all fitness levels

44

What does SAQ training do

Control body in different speeds, multiple directions while reacting to varied stimuli

45

Main goal of balance training

increase clients awareness of their limit of stability by creating controlled instability

46

Effects of joint dysfunction

Joint dysfunction-muscle inhibition-joint injury-swelling-altered proprioception

47

How do you regress/ progress stabilization

make more stable/ add proprioception

48

How do you regress/progress strength exercises

decrease load/ add load and volume

49

How do you regress/progress power exercises

decrease load and speed/ increase load and speed

50

To move with efficiency, force must be dampened(eccentric) stabilized (isometric) and accelerated (concentric)

Integrated performance Paradigm

51

Proper Sprint mechanics

Foot and ankle straight ahead in dorsi flex position when it hits the ground. Knees straight, slight lean LPHC during acceleration. Head in line with LPHC and LPHC inline with legs

52

Acute variables for Balance stabilization

1-4 exercises, 1-3 sets,12-20reps,slow tempo rest 90

53

Acute variables for balance strength

0-4 exercises 2-3 sets 8-12 reps, medium tempo rest 60 s

54

Acute variables for balance power

0-2 exercises 2-3 sets 8-12 reps controlled 3-5 sec landing 60s rest

55

Name the phases of plyometric exercises

Eccentric, amortization, concentric

56

Progressive balane training parameters

Easy to hard
Simple to complex
Stable to unstable
Static to dynamic
Slow to fast
2 arms /legs to single arm leg
Eyes open to closed
Known to unknown

57

Move the body in one intended direction as fast as possible

Speed

58

# of strides taken in given amt of time

Stride rate

59

Distance covered with each stride

Stride length

60

Stabilzation plyo variables

0-2 exercises
1-3 sets
5-8 reps
Controlled holding landing 3-5 seconds
0-90 sec rest

61

Strength Plyo Variables

0-4 exercises
2-3 sets
8-10 reps
medium tempo repeating
0-60 seconds

62

Power plyo Variable

0-2 exercises
2-3 sets
8-12 reps
x/x/x
0-60 sec

63

SAQ training Power and Strength are both how many reps of each exercise

3-5

64

Strength and power SAQ.. How many sets

3-5

65

Stabilizalization SAQ- how many drills

4-6; limited horizontal and unpredictability

66

Strength SAQ How many drills

6-8;greater horizontal but limited unpredictability

67

Power SAQ how many drills

6-10; max horizontal and unpredictability

68

SAQ stabilzation drill

Cone shuffles, agility ladder drills

69

SAQ strength drills

Figure 8, 5-10-5, tdrill, box drill

70

SAQ power drills

Mod box drill, partner mirror drill

71

Involves little joint motion, establishes optimal landing mechanics, Coordination

Stabilization plyo

72

More dynamic, eccentric and concentic thru full ROM
Specificty, speed and neural demand may be progressed

Plyo strength

73

Involves entire muscle action spectrum and contraction velocity
Improves rate of force production, eccentric strengthm and reactive strength

Plyo power

74

Balance stabilization SL.. how many reps

6-10

75

Explain eccentric phase of a plyo movement

Increases muscle spindle activity by prestretching muscle before activity.Energy stored in elastic component of the muscle.. Much like stretching a rubber band

76

Explain to amortization phase of a plyo movement

Involves dynamic stabilization
Time between end of eccentric phase(loading deceleration) and the initiation of the concentric phase (unloading or force production phase)

77

Explain concentric phase of a plyo movement

Immediately after amortization phase
involves concentric contraction
Enhanced muscular performance
releasing a rubber band after its been stretched