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CHPT 21 Flashcards

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1
Q

modalities

A

Device or tools that are designed to enhance an exercise or movement to create a desired outcome by their inclusion

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2
Q

instances where the risk can outweigh the rewards

A
  • Never compromise form over function
  • Always use caution when training on an unstable surface
  • Recognize limitations of fitness apps
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3
Q

proprioceptively enriched environments

A

An unstable (yet controllable) exercise environment that causes the body to use its internal balance and stabilization mechanisms

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4
Q

Free weights allow individuals to perform exercises in

A

all planes of motion

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5
Q

free-weight exercises can be easily progressed to provide greater demands on core stability and proprioception by progressing from

A

bilateral to unilateral

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6
Q

_____ can be effectively used in all phases of the OPT model.

A

cable

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7
Q

resistance training can be used to help improve

A

coordination, muscular endurance, and joint stabilization

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8
Q

In Phase 5 of the OPT model, ______ can provide resistance during power exercises requiring explosive movement

A

elastic tubing

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9
Q

antirotational exercises

A

Core exercises performed in a manner in which the exerciser resists forces that cause torso rotation

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10
Q

asymmetrical resistance loading

A

Unequal or uneven resistance force

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11
Q

antirotational exercises are performed from a

A

stationary trunk position

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12
Q

______ with ______ have been found effective in improving movement velocity and other factors influencing sports performance

A
  • Explosive medicine ball movements
  • resistance training
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13
Q

High-velocity movements will require a lighter ball, generally less than ___ of an individual’s body weight

A

10%

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14
Q

kinesthetic awareness

A

The awareness of the body’s position as it moves through multiple planes of motion

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14
Q

physiologic benefits that come with suspended bodyweight training include:

A

Increased core muscle activation
Low compressive loads to the spine
Increased balance
Potential increase in caloric expenditure
Increased flexibility and joint mobility

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14
Q

Suspended bodyweight exercises are ideal in phases ___and ___ of the OPT model

A

1 and 2

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15
Q

Sandbags range in weight from _____ to excess _____ and make an excellent choice for all phases of the OPT model

A

15 to 160

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15
Q

______ is not restricted to movements in a singular plane and allows for resistance to be experienced in all three planes of motion

A

ViPR

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16
Q

The ViPR promotes the development of ______ through rotational movements

A

core stability

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17
Q

ViPR exercises are particularly good for

A

baseball, lacrosse, hockey, golf, tennis, and any other sport that requires explosive rotational strength

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18
Q

Battle rope exercises are considered a

A

low-impact activity

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19
Q

What term is used to describe training that adds a weight or load to dynamic, full-body, multiplanar movements?

A

Loaded movement training

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20
Q

Stability Ball Size Chart: ≤5’0” tall

A

45 cm

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21
Q

Stability Ball Size Chart: 5’1” to 5’7”

A

55 cm

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22
Stability Ball Size Chart: 5'8" to 6'
65 cm
23
Stability Ball Size Chart: >6'
75 cm
24
Stability balls are best used with clients who
demonstrate a need for increased overload of stability
25
Top of the iceberg effect
endurance, athletic performance, power speed agility quickness, strength and hypertrophy
26
Bottom of the iceberg effect
functional movement, proper movement, stability, mobility
27
What is a training plan?
a specific outline that a fitness professional uses to help meet the client’s goal
28
what is periodization?
an approach to program design that uses the general adaptation syndrome and principle of specificity to vary the amount and type of stress placed on the body to produce adaptation and prevent injury
29
Periodization involves two primary objectives:
1. Dividing the training program into distinct periods (or phases) of training 2. Training different forms of strength in each period (or phase) to control training volume and to prevent injury
30
macrocycle
annual training plan
31
mesocycle
monthly training plan
32
microcycle
weekly or daily training plan
33
macrocycles provide a
bird’s-eye view of the entire year’s training regimen
34
macrocycles are typically divided into
preparatory, competitive, and transition periods
35
mesocycle divides a training plan into
specified monthly cycles
36
microcycle details the specific workouts for
the week
37
Linear periodization
aims to gradually increase the intensity of the training load while simultaneously decreasing volume over a set period of time
38
Undulating periodization
uses changes in volume, intensity, and exercise selection to provide loading differences on a daily or weekly basis
39
Phase 1
Stabilization Endurance Training
40
Phase 2
Strength Endurance Training
41
Phases 3
Muscular Development Training
42
Phase 4
Maximal Strength Training
43
Phase 5
Power Training
44
Phase 1 adaptations (4)
Mobility and flexibility Core and joint stabilization Postural alignment and control Muscular and aerobic endurance
45
Phase1 progression methods (3)
1. Master basic movement patterns 2. Progress exercises proprioceptively 3. Increase the complexity of exercises once basic movement patterns have been established
46
Phase 2 adaptations (2)
Core strength and joint stabilization Muscular endurance and prime mover strength
47
Phase 2 methods of progression (4)
1. Decrease rest periods 2. Increase the volume of exercises (reps + sets) 3. Increase the weight of resistance training exercises. 4. Increase the complexity of resistance training exercises.
48
Phase 3 adaptations (3)
Core strength Muscular strength and hypertrophy
49
Phase 3 methods of progression (3)
1. Increase the volume of exercises 2. Increase the load of resistance training exercises 3. Increase the complexity of resistance training exercises
50
Phase 4 adaptations (2)
Core strength Maximal muscular strength
51
Phase 4 methods of progression (2)
Increase the load of resistance training exercises Increase the sets of resistance training exercises
52
Phase 5 adaptations (3)
Core strength Maximal muscular strength Rate of force production
53
Phase 5 methods of progression (3)
1. Increase the load of resistance training exercises. 2. Increase the speed of exercises. 3. Increase the sets of exercises
54
The workout template is divided into six parts:
Warm-Up, Activation, Skill Development, Resistance Training, Client’s Choice, and Cool-Down
55
The cardiorespiratory portion of a warm-up period typically lasts
between 5 and 10 minutes
56
Activation includes
core and balance exercises
57
Warm up is for stretching ____ muscles
overactive
58
Activation is for ____ muscles
underactive
59
The Skill Development section is an optional portion of the workout, but it can be valuable for
many clients and athletes
60
resistance exercises can be an effective mode for
increasing lean muscle mass, reducing body fat, and improving numerous health markers
61
A cardiorespiratory cool-down typically lasts for
5 to 10 minutes
62
The first level of training in the OPT model focuses on two main adaptations:
(1) development of proper movement patterns and (2) mobility and stability of the entire kinetic chain
63
During this phase of training, fitness professionals will assist their clients in
correcting muscle imbalances, improving joint range of motion, and increasing stability of the core and peripheral joints
64
Fundamental movement patterns (6)
Squatting Hip hinge Pulling motions Pushing motions Pressing Multiplanar movement
65
Squat: muscles used
Quadriceps, gluteal complex, hamstrings, and calves
66
Squat: primary joints
Ankle, knee, and hip flexion and extension
67
Hip hinge: muscles used
Hamstrings, gluteal complex, low-back, and abdominals
68
Hip hinge: primary joints
Hip flexion and extension
69
Pulling Movement Patterns: muscles used
latissimus dorsi, teres major, rhomboids, trapezius, biceps brachii, and posterior deltoids
70
Pulling Movement Patterns: primary joints
Shoulders: scapular retraction, shoulder extension, and shoulder horizontal abduction Arms: elbow flexion
71
Pushing Movements Patterns: muscles used
pectoralis major, anterior deltoid, and triceps brachii
72
Pushing Movements Patterns: primary joints
Shoulders: scapulae protraction, shoulder flexion, and horizontal adduction Arms: elbow extension
73
Pressing Movement Patterns: muscles used
Deltoids, trapezius, triceps brachii, and rotator cuff
74
Pressing Movement Patterns: primary joints
Shoulders: shoulder flexion Arms: elbow extension
75
The flexibility techniques used within Phase 1 Stabilization Endurance Training include
(1) self-myofascial techniques, such as foam rolling; (2), static stretching; and (3) optional dynamic stretching.
76
When performing self-myofascial techniques,
choose one to three muscle groups to target and hold on each tender area for a minimum of 30 seconds
77
Stabilization: after completing self-myofascial techniques, the next step is to perform
one to three static stretches
78
slow repetition tempo
4-second eccentric action; 2-second isometric hold; 1-second concentric contraction; 1-second isometric hold
79
Phase 1 core and balance training volume
1-4 exercises with a repetition 12 to 20 and 1-3 sets
80
Phase 1 resistence training volume
1-3 sets for 12 to 20 reps, 4-2-1-1
81
Stabilization cool down
(1) optional cardiorespiratory exercise, (2) self-myofascial techniques, and (3) static stretching.
82
Phase 2 superset
strength-focused with a stabilization-focused exercise
83
Phase 3 should
increase volume and intensity of the program
84
Phase 4 Maximal Strength Training focuses on
increasing the load placed on the tissues of the body
85
Phase 4 should
increase intensity (load) and the number of sets performed for each exercise
86
STRENGTH LEVEL WARM-UP
(1) self-myofascial techniques, such as foam rolling; (2) active stretching; and (3) optional dynamic stretching
87
Strength: after completing self-myofascial techniques, the next step is to perform
one to three active stretches
88
Active stretches require
5 to 10 reps held for 1 to 2 seconds
89
STRENGTH LEVEL ACTIVATION
core and balance exercises 1-4 , 8-13 reps, 2-4 sets moderate tempo
90
moderate repetition tempo
2-second eccentric action; 0-second isometric hold; 2-second concentric contraction; 0-second isometric hold
91
Phase 3 resistance training
3-6 sets with 6 to 12 repetitions using a moderate tempo and two to four exercises per body part
92
Phase 4 resistance training
4-6 sets with 1-5 reps using an explosive repetition tempo, and two to four exercises per body part
93
Strength cool down
cardiorespiratory exercise (optional), self-myofascial techniques, and static stretching
94
POWER LEVEL WARM-UP
self-myofascial techniques and dynamic stretching
95
dynamic stretching (power warm up)
3 and 10 dynamic stretches using a repetition range of 10 to 15.
96
POWER LEVEL ACTIVATION
- one and two core exercises using a repetition range of 8 to 12 with an explosive tempo and one to three sets - balance: hopping motions with a single-leg stance landing, landing position is held for 3 to 5 seconds
97
POWER LEVEL RESISTANCE TRAINING: the first exercise
approximately 85% to 100% of a client’s 1RM
98
POWER LEVEL RESISTANCE TRAINING: second exercise
30% to 45% intensity
99
POWER LEVEL COOL-DOWN:
cardiorespiratory exercise (optional), self-myofascial techniques, and static stretching
100

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