chpt 13

Question 1

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.

Answer 1

Integrated training

Question 2

One’s belief that they can complete a task, goal, or performance; also known as self-confidence

Answer 2

Self-efficacy

Question 3

Increasing the intensity or volume of exercise programs using a systematic and gradual approach

Answer 3

Progressive overload

Question 4

Common and essential movements performed in daily life and are involved in exercise motions within a training session

Answer 4

Fundamental movement patterns

Question 5

Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle

Answer 5

Hypertrophy

Question 6

The relative disposition of the body parts in relation to the physical position, such as standing, lying down, and sitting.

Answer 6

Posture

Question 7

Important components that specify how each exercise is to be performed; also known as exercise training variables.

Answer 7

Acute variables

Question 8

One complete movement of an exercise

Answer 8

Repetition

Question 9

An individual’s level of effort compared with his or her maximal effort, which is usually expressed as a percentage.

Answer 9

Training intensity

Question 10

The time taken to recuperate between sets.

Answer 10

Rest interval

Question 11

The sum of the repetitions performed in a given set during each training session, multiplied by the resistance used.

Answer 11

Training volume

Question 12

Loading of a muscle eccentrically to prepare it for a rapid concentric contraction

Answer 12

Stretch-shortening cycle

Question 13

Ability of muscles to exert maximal force output in a minimal amount of time

Answer 13

Rate of force production

Question 14

The normal extensibility of soft tissues that allows for full range of motion of a joint.

Answer 14

Flexibility

Question 15

Capability to be elongated or stretched

Answer 15

Extensibility

Question 16

The body’s connective tissue that includes muscles and fascia

Answer 16

Myofascial

Question 17

The process in which the body seeks the path of least resistance during functional movements

Answer 17

Relative flexibility

Question 18

The collective components and structures that work together to move the body: muscular, skeletal, and nervous systems

Answer 18

Human movement system (HMS)

Question 19

Predictable patterns of muscle imbalances

Answer 19

Postural distortion patterns

Question 20

When muscles on each side of a joint have altered length-tension relationship

Answer 20

Muscle imbalance

Question 21

The synergistic action of multiple muscles working together to produce movement around a joint

Answer 21

Force-couple relationship

Question 22

Movement of a limb that is visible

Answer 22

Osteokinematic

Question 23

The description of joint surface movement; consists of three major types: roll, slide, and spin.

Answer 23

Arthrokinematics

Question 24

When an agonist receives a signal to contract, its functional antagonist also receives an inhibitory signal allowing it to lengthen

Answer 24

Reciprocal inhibition

Question 25

Occurs when an overactive agonist muscle decreases the neural drive to its functional antagonist

Answer 25

Altered reciprocal inhibition

Question 26

The neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist)

Answer 26

Synergistic dominance

Question 27

When a muscle’s resting length is too short or too long, reducing the amount of force it can produce

Answer 27

Altered length-tension relationship

Question 28

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

Answer 28

Neuromuscular efficiency

Question 29

Neurological signal from the muscle spindle that causes a muscle to contract to prevent excessive lengthening

Answer 29

Stretch reflex

Question 30

Sensory receptors sensitive to change in length of the muscle and the rate of that change

Answer 30

Muscle spindle

Question 31

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

Answer 31

Autogenic inhibition

Question 32

When a muscle is lengthened, a cascade of neurological reactions occur that allows the muscle to be stretched

Answer 32

Lengthening reaction

Question 33

Consistently repeating the same pattern of motion over long periods of time that can lead to dysfunction or injury.

Answer 33

Pattern overload

Question 34

A cycle whereby tissue trauma will induce inflammation, muscle spasm, adhesions, altered neuromuscular control, and muscle imbalances

Answer 34

Cumulative injury cycle

Question 35

Pain receptors located in the skin and fascial connective tissues.

Answer 35

Nociceptors

Question 36

States that soft tissue models along the line of stress.

Answer 36

Davis’s law

Question 37

A complex meshwork of connective tissue, including collagen proteins

Answer 37

Collagen matrix

Question 38

Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.

Answer 38

Delayed-onset muscle soreness (DOMS)

Question 39

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.

Answer 39

Active stretching

Question 40

1 set 10–15 repetitions 3–10 exercises

Answer 40

Dynamic stretching

Question 41

This stretch is thought to place high stress on the inside of the knee (medial collateral ligament) and may cause pain and stress on the patella (kneecap)

Answer 41

INVERTED HURDLER’S STRETCH

Question 42

places high stress on the neck and spine

Answer 42

PLOW

Question 43

position places high stress on the neck, shoulders, and spine

Answer 43

SHOULDER STAND

Question 44

place the vertebrae and the cartilage discs in the low-back under high stress

Answer 44

STRAIGHT-LEG TOE TOUCH

Question 45

high stress on the kneecap and the other tissues on the front of the knee joint

Answer 45

ARCHING QUADRICEPS