EXERCISE TECHNIQUE FLASHCARDS
(100 cards)
1
Q
Name the structures that make up the
lumbo-pelvic-hip complex (LPHC).
A
Lumbar spine, pelvic girdle, abdomen,
and hip joint
2
Q
Dysfunction within the connective
tissue of the kinetic chain that is
treated by the body as an injury,
initiating this repair process.
A
Cumulative injury cycle
3
Q
Name four core-strength exercises.
A
Ball Crunch, Back Extensions, Reverse
Crunch, Cable Rotations
4
Q
The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia.
A
Self-myofascial release
5
Q
Exercises in the core-stabilization level
are identified through these
characteristics.
A
They involve little motion through the
spine and pelvis
6
Q
What are four common ways a stressor
causes breakdown or injury?
A
Stress fractures, muscle strains, joint
pain, emotional fatigue
7
Q
Name four core-stabilization exercises.
A
Marching, Floor Bridge, Floor Prone
Cobra, Prone Iso-abs
8
Q
Law stating that soft tissue models
along the lines of stress.
A
Davis’s law
9
Q
Referred to as a co-contraction of
global muscles, such as the rectus
abdominis, external obliques, and
quadratus lumborum.
A
Bracing
10
Q
It is critical that the core training
program is designed to achieve these
three functional outcomes in the right
order.
A
It is critical that the core training
program is designed to achieve these
three functional outcomes in the right
order.
11
Q
What are the proper backside
mechanics during sprinting?
A
Ankle plantar flexion, knee extension,
hip extension, and neutral pelvis
12
Q
What are the proper frontside
mechanics during sprinting?
A
Ankle dorsiflexion, knee flexion, hip
flexion, and neutral pelvis
13
Q
The ability to accelerate, decelerate,
stabilize, and change direction quickly,
while maintaining proper posture.
A
Agility
14
Q
The ability to react and change body position with maximum rate for force production, in all planes of motion and from all body positions, during functional activities.
A
Quickness
15
Q
The ability to move the body in one
intended direction as fast as possible.
A
Speed
16
Q
Name four core-power exercises.
A
Rotation Chest Pass, Ball Medicine
Pullover Throw, Front Medicine Ball
Oblique Throw, Soccer Throw
17
Q
The ability of the body to produce high
levels of force for prolonged periods of
time.
A
Muscular endurance
18
Q
What is a component of core-power
exercises that make them easy to
identify?
A
Explosive movements with medicine
balls
19
Q
Name five balance-stabilization
exercises.
A
Single-leg Balance, Single-leg Balance
Reach, Single-leg Hip Internal and
External Rotation, Single-leg Lift and
Chop, Single-leg Throw and Catch
20
Q
Name five balance-strength exercises
A
Single-leg Squat, Single-leg Squat
Touchdown, Single-leg Romanian
Deadlift, Step-up to Balance,
Multiplanar Lunge to Balance
21
Q
Name three balance-power exercises.
A
Multiplanar Hop with Stabilization,
Multiplanar Single-leg Box Hop-up with
Stabilization, Multiplanar Single-leg
Box Hop-down with Stabilization
22
Q
What are four plyometric-stabilization
exercises?
A
What are four plyometric-stabilization
exercises?
23
Q
Name four plyometric-strength
exercises.
A
Squat Jump, Tuck Jump, Butt Kick,
Power Step-up
24
Q
Name three plyometric-power
exercises.
A
Ice Skater, Single-leg Power Step-up,
Proprioceptive Plyometrics
25
Exercises that use quick powerful
movements involving an eccentric
action immediately followed by an
explosive concentric contraction.
Plyometric training
26
Body position progressions in balance
| training.
Body position progressions in balance
| training.
27
Give examples of chest exercises used
in the Stabilization Level of the OPT
model.
Ball Dumbbell Chest Press, Push-up,
Ball Push-up: hands on the ball,
Standing Cable Chest Press
28
What are the two techniques used in
corrective flexibility according to the
integrated flexibility continuum?
SMR (self-myofascial release) and
| static stretching
29
Give examples of total-body power
| exercises
Two-arm Push Press, Barbell Clean,
Dumbbell Snatch, Squat Thrust,
Kettlebell Hang, Clean and Jerk
30
What is the minimum amount of time
| static stretches should be held
30 seconds
31
Name two different leg-stabilization
| exercises.
Ball Squat and Multiplanar Step-up to
| Balance
32
What are three things that a client
should have established prior to
incorporating a dynamic stretching
program?
Good levels of tissue extensibility, core
| stability, and balance capabilities
33
Name two strength level exercises for
| the legs.
Leg Press and Barbell Squat
34
Name two power level exercises for
| the legs.
Squat Jump and Tuck Jump
35
Give 3 examples of shoulder power exercises.
Front Medicine Ball Oblique Throw,
Overhead Medicine Ball Throw, Speed
Tubing Shoulder Press
36
Give examples of total-body strength
| exercises.
Lunge to Two-arm Dumbbell Press;
Squat, Curl, to Two-arm Press; Step-up
to Overhead Press: sagittal plane;
Romanian Deadlift, Shrug to Calf Raise
37
Based on the exercise selection
continuum what exercises should be
selected for the adaptation of
stabilization?
Total-body, multi-joint or single joint,
| controlled unstable
38
Total-body, multi-joint or single joint,
| controlled unstable
Marching, Floor Bridge, Floor Prone
| Cobra, Prone Iso-abs
39
Give four examples of core-strength
| exercises.
Ball Crunches, Back Extensions,
| Reverse Crunches, Cable Rotations
40
Body position progressions used for
| balance training.
1. Two-leg stable 2. Single-leg stable 3.
Two-legs unstable 4. Single-leg
unstable
41
Three types of core systems.
Local stabilization system, Global
stabilization system, Movement
system
42
What is the min duration pressure should be sustained on adhesions during miofacial release?
30 seconds
43
What are the seven methods for
| prescribing exercise intensity?
Peak VO2, VO2 reserve, Peak
metabolic equivalent (MET), Peak
maximal heart rate, Heart rate reserve,
Rating of perceived exertion, Talk test
44
The cumulative sensory input to the
central nervous system from all
mechanoreceptors that sense position
and limb movements.
Proprioception
45
What are the acute variables for static
| stretching?
1-2 sets, hold each stretch for 30
| seconds
46
What is the mechanism of action that
| occurs in active-isolated stretching?
Reciprocal inhibition
47
When is the appropriate time to utilize
| dynamic stretching?
After self-myofascial release when
| training in Phase 5
48
How long should the cardiorespiratory
| portion of the warm-up last?
5-10 minutes
49
What does F.I.T.T.E. stand for?
Frequency, Intensity, Time, Type,
| Enjoyment
50
Example of a Zone 1 cardiorespiratory
| activity and intensity level
Walking or jogging at 65-75% of
| maximal heart rate
51
Example of a Zone 2 cardiorespiratory
| activity and intensity level.
Group exercise classes or spinning at
| 76-85% of maximal heart rate
52
Example of a Zone 3 cardiorespiratory
| activity and intensity level.
Sprinting at 86-95% of maximal heart
| rate
53
Type of training that has been found to
be just as beneficial as traditional
forms of cardiorespiratory training.
Circuit training
54
Name the structures that make up the
| core.
Lumbo-pelvic-hip complex, pelvic
| girdle, abdomen, and hip joint
55
Name the five muscles of the Local
| Stabilization System of the core.
Transverse abdominis, internal
oblique, lumbar multifidus, pelvic floor
muscles, diaphragm
56
Name the four muscles of the
| movement system of the core.
Latissimus dorsi, hip flexors, hamstring
| complex, quadriceps
57
The normal extensibility of all soft
tissues that allows the full range of
motion of a joint.
Flexibility
58
The tendency of the body to seek the
path of least resistance during
functional movement patterns.
Relative flexibility
59
What are the benefits of a warm-up
Increased heart rate and respiratory
rate, increased tissue temperature,
and increased psychological
preparation for bouts of exercise.
60
The concept of muscle inhibition,
caused by a tight agonist, which
inhibits its functional antagonist.
Altered reciprocal inhibition
61
The principle that states the body will
adapt to the specific demands that are
placed on it.
SAID Principle or Principle of Specificity
62
What does the acronym SAID in SAID
| Principle stand for?
Specific Adaptation to Imposed
| Demands
63
```
What kinetic chain deviations must a
certified personal trainer watch for in
the cardiorespiratory portion of the
workout for clients who possess
rounded shoulders?
```
```
On steppers and treadmills watch for
the grasping of the handles; on
stationary bikes, treadmills and
elliptical trainers watch for rounding of
the shoulders.
```
64
Feedback used after the completion of
a movement to help inform clients
about the outcome of their
performance.
Knowledge of results
65
Feedback that provides information
about the quality of the movement
during exercise.
Knowledge of performance
66
The type of specificity that refers to
the weight and movements placed on
the body.
Mechanical specificity
67
The state where there is an elevation
of the body's metabolism after
exercise.
Excess post-exercise oxygen
| consumption (EPOC)
68
The three stages in the General
| Adaptation Syndrome.
Alarm reaction, resistance
| development, exhaustion
69
Four performance adaptive benefits
| from resistance training.
Increased strength, increased power,
increased endurance, increased
neuromuscular control
70
SAQ training can be used with what
| three nonathletic populations?
Youth, weight-loss clients, seniors
71
What is the drawing-in Maneuver?
A maneuver that is used to recruit the
local core stabilizers by drawing the
naval towards the spine.
72
Benefits of a cool-down include the
| following:
```
Reduced heart rate and breathing
rates, gradually cools body
temperature, returns muscles to their
optimal length-tension relationships,
prevents venous pooling of blood in
lower extremities, restores
physiological systems close to baseline
```
73
Give examples of total-body
| stabilization exercises.
```
Single-leg Squat Touchdown, Curl, to
Overhead Press; Single-leg Romanian
Deadlift, Curl, to Overhead Press;
Single-leg Squat to Row; Ball Squat,
Curl, to Press; Multiplanar Step-up
Balance, Curl, to Overhead Press
```
74
Give examples of chest exercises used
| in the Strength Level of the OPT model
Incline Dumbbell Chest Press; Incline
Barbell Bench Press; Flat Dumbbell
Chest Press; Barbell Bench Press
75
Give examples of chest exercises used
| in the Power Level of the OPT model
Two-arm Medicine Ball Chest Pass;
Rotation Chest Pass; Speed Tubing
Chest Press; Plyometric Push-up
76
Give examples of back exercises used
in the Stabilization Level of the OPT
model.
Single-leg Pull-down; Ball Cobra;
Standing Cable Row; Ball Dumbbell
Row
77
Give examples of back exercises used
| in the Strength Level of the OPT model.
Give examples of back exercises used
| in the Strength Level of the OPT model.
78
Give examples of shoulder exercises
used in the Stabilization Level of
training.
Single-leg Overhead Press; Single-leg
Dumbbell Scaption; Seated Stability
Ball Military Press
79
The main goal of balance training is to
continually increase the client's
awareness of their limit of stability by
creating______________.
controlled instability
80
Surface types for proprioceptive
| progressions during balance include.
Floor, sport beam, half foam roll, foam
pad, balance disk, wobble board, BOSU
ball
81
Exercises that use quick, powerful
movements involving an eccentric
action immediately followed by an
explosive concentric contraction.
Plyometric training
82
Efficient movement requires eccentric
force reduction, isometric stabilization,
and concentric force production.
Integrated performance paradigm
83
The ability of the neuromuscular
system to produce internal tension to
overcome an external load.
Strength
84
What are six ways to progress
| plyometric exercises?
Easy to hard, simple to complex,
known to unknown, stable to unstable,
body weight to loaded, activity-specific
85
Describe the five kinetic chain
| checkpoints?
```
Feet: shoulder-width apart, pointing
straight ahead; Knees: in line with the
second and third toes; Hips: level with
lumbar spine in a neutral position;
Shoulders: depressed and slightly
retracted; and Head: cervical spine in a
neutral position
```
86
What is dynamic balance?
Dynamic balance is the ability to move
and change directions under various
conditions without falling
87
What are the three phases of a
| plyometric exercise?
Eccentric phase, amortization phase,
| concentric phase
88
What is the proper progression for
balance training when utilizing the
proprioceptive continuum?
Floor, balance beam, half foam roll,
| foam pad, balance disk
89
The ability of muscles to exert maximal
force output in a minimal amount of
time.
Rate of force production
90
The position of the lumbo-pelvic-hip
| complex during running movements.
A slight forward lean with neutral
| spine
91
What happens during the eccentric
| phase of a plyometric exercise
Increase in muscle spindle activity by
pre stretching the muscle before
activation
92
Research has demonstrated increased
electromyogram activity and pelvic
stabilization when this maneuver is
performed.
Drawing-in maneuver
93
What is delayed-onset muscle
| soreness?
Pain or discomfort often felt 24 to 72
hours after intense exercise or
unaccustomed physical activity.
94
What is the proper way to progress an
exercise in the stabilization level of
training?
Increase proprioceptive demand
95
Give eight reasons for the
| incorporation of flexibility training.
```
Correct muscle imbalances, increase
joint range of motion, decrease excess
tension of muscles, relieve joint stress,
improve extensibility of
musculotendinous junction, maintain
normal functional length of muscles,
improve neuromuscular efficiency,
improve function
```
96
Consistently repeating the same
pattern of motion, which may place
abnormal stresses on the body
Pattern overload
97
What are the three phases of the
| integrated flexibility continuum
Corrective flexibility, active flexibility,
| functional flexibility
98
The type of flexibility designed to
improve extensibility of soft tissue and
increase neuromuscular efficiency by
using reciprocal inhibition.
Active flexibility
99
During which phase of the general
adaptation syndrome do stress
fractures, muscle strains, joint pain and
emotional fatigue occur?
Exhaustion phase
100
The stretching technique that focuses
on the neural system and fascial
system of the body by applying gentle
force to an adhesion
Self-myofascial release
