Domain 3 Program Design

Question 1

Corrective flexibility

Answer 1

Increases joint range of motion, Improves muscle imbalance, and corrects altered joint motion; autogenic inhibition; use for Phase 1 training.

Question 2

Active Flexibility

Answer 2

Improves extensibility of soft tissue and increases neuromuscular efficiency; reciprocal inhibition;use for phases 2,3, and 4 training.

Question 3

Functional flexibility

Answer 3

maintains integrated, multiplanar soft tissue extensibility and optimal neuromuscular control; full ROM; use for phase 5 training.

Question 4

Self-myofascial release

Answer 4

Gentle pressure breaks up knots within muscle and helps release unwanted tension; autogenic inhibition.

Question 5

Static stretching

Answer 5

Passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds; autogenic inhibition.

Question 6

Active-isolated stretching

Answer 6

Uses agonists and synergists to dynamically move joints into a range of motion; reciprocal inhibition.

Question 7

Dynamic stretching

Answer 7

Uses force production and momentum to move joints through full ranges of motion; reciprocal inhibition.

Question 8

Stabilization (Phase 1)

Answer 8

4/2/1 tempo, lower weight, and higher reps in an unstable, but controlled environment. Examples - Ball squat, curl to press/ Multiplanar step-up to balance,curl,to overhead press/ Ball dumbell chest press/ Push up/ Standing cable row.

Question 9

Strength (Phase 2, 3, & 4)

Answer 9

2/0/2 tempo, moderate to heavy weight, low to moderate reps with full range of motion. Examples - Lunge to two-arm dumbless press, Squat to two-arm press, flat dumbbell chest press, barbell bench press, seated cable row.

Question 10

Power ( Phase 5)

Answer 10

Explosive temp, Light weight, moderate reps with the full range of motion. Example - Two-arm medicine ball pass, Rotation chest pass, Ball medicine ball pullover throw, Wood chop throw.