Chapter 15 - Introduction to Exercise Modalities Flashcards Preview

NASM Essentials of Personal Fitness Training > Chapter 15 - Introduction to Exercise Modalities > Flashcards

Flashcards in Chapter 15 - Introduction to Exercise Modalities Deck (20):
1

Strength-Training Machines Advantages

-safe and effective option for those new to exercise
-keep the individual in a fixed POM
-offer the client the ability to change load very quickly
-no need for a spotter

2

Strength-Training Machines Disadvantages

-Inferior to free weights for improving core stability and NM efficiency
-fail to accomodate multijoint movements
-not all designed to fit all body types
-limit one's ability to develop strength in all POM

3

Free Weights (Barbells and Dumbbells) Advantages

-allow individual to perform exercises in all POM with various degress of amplitude and ROM
-easy to progress with
-allow individuals to perform multijoint movements incorporating the entire kinetic chain
-improve postural stability, strength, muscle size, and power

4

Free Weights Disadvantages

-Can be dangerous
-often require a spotter
-intimidating
-harder to change loads/intensity

5

Cable Machines Advantages

Allow similar freedom of movement as free weights but rarely require a spotter

6

Elastic Resistance (Rubber Tubing and Bands)

-an inexpensive alternative to training with resistance
-may not be ideal for improving maximal strength but shown to be very beneficial in improving strength and endurance for fitness and rehab purposes

7

Medicine Balls

Allow movements to occur as explosively as possible without the need for eccentric deceleration

8

Kettlebell Training

Requires more strength and coordination as well as increased recruitment from stabilizers and prime movers simultaneously as the center of mass is away from the handle

9

Kettlebell Training and Force

All variations allow the user to transform dynamic force reduction into powerful force production

10

Kettlebell Program Design

-Hone all skills with exquisite technique per exercise
-Keep an emphasis on the posterior chain, working from the ground up and keeping perfect form
-Practice appropriate skills of glute and lat contraction along with abdominal hollowing and bracing

11

Body Weight Training

-Often used for core, balance, and plyometric training
-individuals can train in all POM and mar acquire a greater kinesthetic awareness

12

Closed-Chain Exercises

Involve movements in which the distal extremities are in a constant fixed position and thus force applied by an individual is not great enough to overcome the resistance (floor or wall)

13

Open-Chain Exercises

Involve movements in which the distal extremities are not in a fixed position and the force applied by the body is great enough to overcome the resistance (barbells and dumbbells)

14

Suspension Body-Weight Training

Allows individuals to manipulate body position and stability to provide multiplanar, multijoint exercises in a proprioceptively enriched environment

15

Proprioception Definition

The cumulative sensory input to the CNS from all mechanoreceptors, which sense body position and limb movements

16

Improving Proprioception

Enhances the quality of motor learning and improves movement patterns and overall performance

17

Popular Proprioceptive Modalities

stability balls, BOSU balls, and whole-body vibration

18

Vibration Training or Whole-Body Vibration (WBV)

Has many beneficial effects on stimulating greater muscle fiber involvement during exercise, leading to greater increases in lean body mass, weight loss, and changes in body comp.

19

Vibration Training and Acceleration

Vibration training manipulates acceleration, therefore creating an environment in which the body is stimulated to increase strength as a result of a higher g-forces, without the need for additional loads being placed on the body

20

Muscle Tension and Vibrations

When muscles are already tense they absorb vibrations better