Concepts of Integrated Training (Flexibility, Cardiorespiratory, Core Flashcards
What are 3 primary goals of a core training program?
Develop neuromuscular efficiency, intervertebral and LPHC stability, and functional strength
What stretching technique uses functional movements to move the body through a full range of motion at realistic speeds?
Dynamic stretching
Which balance-power exercise involves lifting one leg directly beside balance leg, hopping off the box and landing on ground on one leg; keeping toes pointing straight ahead and knees directly over the toes, and holding this position for 3 to 5 seconds?
Multiplanar single-leg box hop-down with stabilization
Which heart rate training zone builds high-end work capacity?
Zone three
What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, moves in and out of zones 1 and 2, intro to interval training?
Stage II
A multiplanar single-leg box hop-up with stabilization is categorized as an exercise in which of the following?
Balance-power
What is a multiplanar single-leg box hop-up with stabilization an example of?
Balance-power exercise
James performs a multiplanar lunge to balance. After first stepping out into the lunge, which of the following should he perform as the next step in this exercise?
Push off the front foot through the heel
Which structures make up the core?
Which structures make up the core?Lumbo-pelvic-hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint
The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist
Altered reciprocal inhibition
Which heart rate training zone builds aerobic base and aids in recovery?
Zone One
The process when neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
Autogenic inhibition
The tendency of the body to seek the path of least resistance during functional movement patterns
Relative flexibility
What is the repair process initiated by dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury?
Cumulative injury cycle
Stage II intervals should have what work: rest ratio?
Start with 1:3, progress to 1:2 and eventually 1:1
What workout component consists of stretching movements that mimic the activity to be performed later in the workout?
Specific warm-up
How long should a client hold the landing position in a squat jump with stabilization exercise?
3–5 seconds
While performing a multiplanar lunge to balance exercise, a client exhibits excessive extension of the lumbar spine. Which of the following instructions can help this client?
Tell the client to reduce their stride length.
The body’s ability to produce, reduce, and stabilizes forces in all three planes of motion
Neuromuscular efficiency
On what should core training focus?
Quality of movement
What is developed when clients demonstrate poor flexibility?
Relative flexibility
Which of the following is a form of training in which an individual reacts to the ground surface in such a way that he or she develops larger than normal ground forces that can be used to project the body with a greater velocity or speed of movement?
Reactive training
Consistently repeating the same pattern of motion, which may place abnormal stresses on the body
Pattern overload
Which heart rate training zone increases endurance and trains the anaerobic threshold?
Zone two
