Chapters 13-20 Flashcards

Question

Stabilization Balance exercise

Answer 1

no spinal movement) = Balance reach Balance power exercises include a “hop

Answer 2

slight spinal movement) = Single leg squat involve bending the knee or hip

Answer 3

Power Exercise (spinal movement) = Side Jumps

Answer 4

the most advanced balance progression

Answer 5

is a step up to balance

Answer 6

activate the local stabilization system by drawing the navel toward the spine. This can be used in order to maintain the spine in a neutral position and avoid having the lower back arch as movement compensation

Answer 7

ALWAYS choose Stabilization

Answer 8

Progressive: * Easy to hard * Simple to complex * Stable to unstable * Static to dynamic * Slow to fast * Eyes open to eyes closed * Known to unknown (cognitive task) * Single task to dual task

Answer 9

* Sagittal * Frontal * Transverse

Answer 10

* Floor * Balance beam * Half foam roll * Foam pad * Balance disc * Wobble board

Answer 11

* Two leg/stable * Single leg/stable * Two leg/unstable * Single leg/unstable

Answer 12

The planes of motion are the first main variable. These are the sagittal, frontal, and transverse planes. The second variable is the position of the body. We have positions like the two-leg stable, single leg stable, two legs unstable, and the single leg unstable. Combining these variables allows for proper training progression

Answer 13

Preparation 1. Stand with feet shoulder-width apart and pointing straight ahead. Hips should be in a neutral position. 2. Step forward with toes pointed straight ahead and knee directly over the toes. 3. Push off front of foot through heel onto the back leg and maintain balance on the back leg. 44 4. Repeat as instructed. 5. To progress, use the same process and lunge to the side (frontal plane) or turning (transverse plane). Note these important things regarding balance stabilization exercises: \*They involve no lower body joint movement in the stance leg position and help develop proper deceleration ability \*Balance power exercises include a “hop.” \*Balance strength exercises involve bending the knee or hip \*A quick regression of the lunge to balance is a step up to balance

Answer 14

1. Stand with the feet shoulder width and pointing ahead. Hips are neutral. Movement: 1. Lift one leg beside the balance leg. 2. Bend from the waist and slowly reach hand toward the toes of the balancing leg. Stay with a neutral spine and don’t hunch. 3. Stand slowly upright with the abs and glutes. 4. Repeat the exercise as instructed. Progressions: 1. Reach the knee 2. Reach the shin 3. Reach the foot

Answer 15

Squat Jumps with Stabilization (hold 3-5 seconds)

Answer 16

Squat Jumps

Answer 17

Ice Skaters (lateral jumps)

Answer 18

o 1= eccentric 2= amortization (extremely short) 3= concentric (explosive

Answer 19

the ability to react in all three planes of motion (sagittal, frontal, transverse

Answer 20

the ability to accelerate and deaccelerate as fast as possible

Answer 21

The most talked about plyometric power exercises on the test are “ice skaters.” Always associate this movement with the power phase

Answer 22

These exercises have a 3 to 5-second pause while landing on the ground and are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization

Answer 23

These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps

Answer 24

These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest in between. Some examples include single leg power step up, proprioceptive plyometrics, and ice skaters

Answer 25

Preparation: 1. Stand with feet at shoulder width and pointed ahead. Movement: 2. Squat slightly like sitting down in a chair. 3. Jump and bring heels to the glutes and avoid arching the lower back. 4. Land soft and keep the optimal alignment. Repeat for desired reps using a medium tempo.

Answer 26

One should hold the landing position (stabilize) for 3 to 5 seconds

Answer 27

Preparation: 1. Stand with feet shoulder-width apart and pointed straight ahead. Movement: 2. Quickly push from side to side, landing on the opposite foot while maintaining optimal alignment during the side to side hopping movement. 3. Repeat as quickly as can be controlled for the prescribed repetitions or time interval.

Answer 28

ability to move the body in one intended direction as fast as possible

Answer 29

Preparation: 1. Stand with feet shoulder-width apart and pointed straight ahead. Movement: 2. Jump on two legs or hop on one front-to-back, side-to-side, or diagonally over the lines, cones, hurdles, or other equipment. 3. Land soft, keep optimal alignment with shortened ground contact times. 4. Repeat as determined, as quickly as you can control.

Answer 30

triple extension knee, hip, and ankle Improvements made in backside mechanic will see stronger pushing phases in the hip-knee extension, contraction of glutes, and backside arm drive.

Answer 31

triple flexion. (always remaining a neutral neck and pelvis.) ankle, hip, and knee Improvements made in frontside mechanics sees better stability, less breaking force, and increases in forward driving forces

Answer 32

Reduced Bone Mass

Answer 33

Loss Of Muscle Mass due to age

Answer 34

Reaction force imparted by the ground on the body when a body segment makes contact with it.

Answer 35

cone/hurdle step overs and stand-up to figure 8.

Answer 36

red light green light

Answer 37

48-72 hours

Answer 38

- Foot/ankle complex - Knee complex - Lumbo-pelvic-hip complex - Head

Answer 39

Alarm reaction stage- **Resistance development stage-Adjust to stressor** The exhaustion stage

Answer 40

* Moderate to high repetitions: ~12–20 or higher * Low to moderate sets: ~1–3 sets * Low to moderate training intensities: ~50–70% 1RM

Answer 41

* Low to moderate repetitions: ~6–12 or higher * Moderate to high sets: ~3–6 sets * Moderate to high training intensities: ~75–85% 1RM

Answer 42

* Low repetitions: ~1–5 * High sets: ~4–6 sets * High training intensities: ~85–100% 1RM

Answer 43

* Low to moderate repetitions: ~1–10 * Moderate to high sets: ~3–6 * Low training intensities: ~10% of bodyweight (when using a medicine ball) or ~30–45% (when using weights)

Answer 44

4= eccentric, 2- isometric, 1- concentric, 1- isometric

Answer 45

Force x Velocity

Answer 46

The SAID principle is used when designing exercise programs for your client in order to directly target the style of training that will help them reach their goal. Progressive overload is gradually increasing the stress placed on the body during exercise so that it can adapt. Resistance training protocols that use low to intermediate repetition ranges with progressive overload lead to muscle hypertrophy. example, if a weightlifter consistently lifts heavy weights, they will produce higher levels of maximal strength

Answer 47

Alternating body parts trained from one set to the other. Starting from the upper extremity and moving to the lower extremity

Answer 48

Performing all sets of an exercise or body part before moving to the next exercise or body part.

Answer 49

Refers to the weight and movements placed on the body. Mechanically, the body burns more calories when movements are performed while standing compared to sitting or lying.

Answer 50

Refers to the speed of contraction and exercise selection. From a neuromuscular standpoint, the body burns more calories when muscles are used for longer durations in unstable yet controlled environments such as single leg variations of exercises versus seated.

Answer 51

Refers to the energy demand placed on the body. Metabolically, the body burns more calories when rest periods are short in order, such as doing circuit training. However, for maximal strength and power adaptations, more rest is required to recharge the ATP-PC system, since that system is metabolically responsible for strength and power.

Answer 52

romotes the adaptation of balance, muscular endurance, and improved joint stability

Answer 53

Promotes core endurance, decreased body fat and joint/core stabilization mechanisms

Answer 54

Promotes muscular growth

Answer 55

Promotes the ability to overcome outside forces more easily. The nervous system learns to recruit more muscle fibers at a single time

Answer 56

Promotes the ability to produce force in the shortest time possible. It helps with all sports.

Answer 57

0 – No exertion, at rest 1 – very light 2-3 – light 4-5 – moderate, somewhat hard 6-7 – high, vigorous 8-9 – very hard 10 – max effort, highest possible

Answer 58

Resistance Training Status Recommended Frequency (sessions per week) **Beginner/Novice** 2 – 3 **Intermediate** 2 for total body sessions 4 for split routines **Advanced** 4 – 6 with the possibility of more than one session in a day

Chapters 13-20 Flashcards

(82 cards)