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Chapters 1-5 Full > Full Section 5 (Ex Technique + Training Instruction > Flashcards

Full Section 5 (Ex Technique + Training Instruction Flashcards

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1
Q

Integrated training

A

Flexibility, cardio-respiratory, core, balance, plyometric, SAQ, + resistance training into one system

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2
Q

Exercise program

A

Progressive overload approach, the body becomes stronger by adapting to the new demands placed on it.

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3
Q

Fundamental movement patterns

A

Squatting, hip hinge, pulling, pushing, + pressing

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4
Q

Maintaining ideal posture

A

Client’s body in the most optimal state to perform movement patterns safely/effectively

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5
Q

Optimal ROM

A

Allows joints to move freely

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6
Q

Movement in all 3 planes

A

Sagittal, frontal, + transverse

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7
Q

Acute variables f/training

A

Repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, training duration, exercise selection, + exercise order

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8
Q

Ever-changing integrated training approach

A

a systematic + progressive approach to fitness training; components include flexibility, cardio-respiratory, core, balance, plyo-metric (reactive), SAQ, + resistance training

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9
Q

Flexibility Training benefits

A

Increased ROM, decrease in muscle soreness, + potential reduction in injury risk

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10
Q

Cardio-respiratory training

A

Decreased heart rate + blood pressure while increasing stroke volume + cardiac output

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11
Q

Core training benefits

A

Enhanced posture, better bodily function for daily living, increased balance, stabilization + coordination of the kinetic chain, minimized low back pain, + improved

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12
Q

Balance training benefits

A

Reduce risk of falls, ankle sprains, improving proprioception, + agility-based activities

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13
Q

Plyometric (reactive) training

A

Improved bone mineral density, soft tissue strength, expression of power + explosiveness, increasing metabolic expenditures required for weight managment

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14
Q

SAQ training benefits

A

Improved top speed, change in direction, rate of acceleration + deceleration

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15
Q

Resistance training benefits

A

Increased endurance, strength, power, muscular hypertrophy, + weight management

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16
Q

OPT Model

A

Scientific rationale of human movement science + uses the principles of integrated training

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17
Q

OPT Model

Divided into 3 training levels

A

Stabilization, strength, power, subdivided into 5 phases

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18
Q

OPT Model

Divided into 3 training levels

A

Stabilization, strength, power, subdivided into 5 phases

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19
Q

OPT Phases

Phase 1 Stabilization Endurance Training

A

Designed to teach optimal movement patterns - pushing, pulling, pressing, squatting, hip hinging, core, joint stability

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20
Q

OPT Phases

Phase 2 Strength Endurance Training

A

Enhance stabilization endurance while increasing prime mover strength

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21
Q

OPT Phases

Phase 3 Muscular Development Training

A

Designed for individuals who have the goal of maximal muscle growth or altered body composition (fat loss)

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22
Q

OPT Phases

Phase 4 Maximal Strength Training

A

Maximal prime mover strength by lifting heavy loads

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23
Q

OPT Phases

Phase 5 Power Training

A

Increase maximal strength + rate of force production

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24
Q

Flexibility

A

The normal extensibility of all soft tissues that allows complete ROM of a joint

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25
Flexibility major influence
Mobility during dynamic motion
26
Flexibility major influence
Mobility during dynamic motion
27
Poor flexibility leads to
Development of relative flexibility - the process the HMS seeks the path of least resistance during functional movements
28
HMS = kinetic chain comprised of
muscular, skeletal, + nervous systems. kinetic chain = two regional chains... upper kinetic chain + lower kinetic chain
29
Muscle imbalance
Postural distortions, repetitive movement, cumulative trauma, emotional duress, poor training technique, poor bodily control, biased training patterns
30
Muscle imbalance
Altered reciprocal inhibition, synergistic dominance, + osteo- + arthrokinematics dysfunction
30
Muscle imbalance
Altered reciprocal inhibition, synergistic dominance, + osteo- + arthrokinematics dysfunction
31
Synergistic dominance
a neuromuscular phenomenon that occurs when synergists take over function for a weak or inhibited prime mover (agonist) - leading to altered reciprocal inhibition of the antagonist muscle
32
Osteo-kinematics
How bones/joints move through a ROM + arthrokinematics - describing motion at the joint surfaces. Altered joint motion can be caused by altered muscle length tension relationships, force couple relationships, + poor joint surface motion, poor movement efficiency
33
Neuro-muscular efficiency
The ability of the nervous system to recruit the correct muscles, produce force, reduce force, + dynamically stabilize the body's structure in all 3 planes of motion. Allow for optimal neuro-muscular efficiency, individuals must have proper flex in all three planes of motion
34
Mesocycle
Monthly
35
Macrocycle
Long term training plan + how it progresses each month
36
Microcycle
Weekly
37
Acute variables
Repetitions, sets, training intensity, tempo, rest interval, training volume, training frequency, training duration, exercise selection, exercise order
38
Flexibility training benefits
increased joint ROM, possible decrease in muscle soreness, and a potential reduction in injury risk
39
Benefits of cardiorespiratory training
decreased heart rate and blood pressure while increasing stroke volume and cardiac output.
40
Benefits of core training
enhanced posture; better bodily function for daily living; increased balance, stabilization and coordination of the kinetic chain; minimized low-back pain; and improved skill-related movements.
41
Benefits of balance training
reducing risk of falls and ankle sprains while improving proprioception and agility-based activities.
42
Benefits of plyometric training
improved bone mineral density and soft tissue strength, expression of power and explosiveness, while also increasing metabolic expenditures required for weight management.
43
Benefits of SAQ training
improved top speed, change in direction, and rate of acceleration and deceleration.
44
Benefits of resistance training
include increased endurance, strength, and power; muscular hypertrophy; and weight management
45
Osteokinematics
how the bones and joints are moving through a ROM
46
Arthrokinematics
describes the motion at the joint surfaces.
47
Altered joint motion
caused by altered muscle length-tension relationships, force-couple relationships, and poor joint surface motion, which results in poor movement efficiency.
48
Muscle imbalance
Postural distortions, repetitive movements, cumulative trauma, emotional duress, poor training technique, poor bodily control, biased training patterns
49
Synergistic dominance
A neuro-muscular phenomenon occurring when syngergists take over function for a weak or inhibited prime mover (agonist)
50
Neuro-muscular efficiency
the ability of the nervous system to recruit the correct muscles, produce force, reduce force, + dynamically stabilize the body's structure in all 3 planes of motion
51
FITTE-VP
Frequency, intensity, type, time, enjoyment, volume, + progression
52
Moderate intensity High intensity
5 days p/week 3 days p/week
53
Monitoring cardiorespiratory exercise
VO2 max, HRmax %, Heart Rate Reserve (HRR), Metabolic Equivalents (METs), Ratings of Perceived Exertion (RPE), + The Talk Test
54
Weekly Requirement
should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week, or an equivalent mix of moderate- and vigorous-intensity aerobic activity
55
Type
Mode of Activity Cycling, running, swimming
56
Every training session
Warm up, conditioning, cool down
57
Stage 1 Cardio-respiratory Fitness
designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients using a target intensity below ventilatory threshold 1 (VT1) and involves steady-state aerobic exercise
58
Stage 2 Cardio-respiratory Fitness
consists of a mix of recovery intervals just below VT1 (moderate intensity) and work intervals performed at an intensity just above VT1 (challenging to hard intensity).
59
Stage 3 Cardio-respiratory Fitness
Moving client in and out of training zones 1, 2, & 3
60
Stage 4 Cardio-respiratory Fitness
Interval training integrating all 4 training zones
61
Stage 5 Cardio-respiratory Fitness
focuses on drills that help improve conditioning using linear, multidirectional, and sport-specific activities performed as conditioning and often combines high-intensity interval training with small-sided games and agility drills.
62
Postural Deviations in Cardio-respiratory Fitness
Round shoulders, forward head, anterior pelvic tilt, adducted, internally rotated knees + pronated feet
63
Core Training
Improving posture, enhancing performance, increasing injury resistance, + accelerating injury rehabilitation
64
Core structures
Lumbo pelvic-hip complex (LPHC)
65
Global muscles
Move the trunk, transfer between loads upper + lower extremities, stabilizing the spine
66
Core strength improves
The curvatures of the spine at rest + during movement
67
Core training program
Emphasize increasing proprioception demand instead of increasing external resistance. + highlight the QUALITY of movement across the LPHC
68
Core exercises w/little spinal motion
exercises include (but are not limited to) marching, floor/ball bridge, floor/ball cobra, plank, side plank, dead bug, and Palloff press.
69
Next Level Core
floor/ball crunch, back extension, reverse crunch, knee-up, and cable rotation, lift, and chop.
70
Last Core Exercise Progression
medicine ball chest pass, ball medicine ball pullover throw, front medicine ball oblique throw, side medicine ball CPT Exam Study Guide oblique throw, medicine ball soccer throw, medicine ball woodchop throw, and medicine ball overhead throw.
71
Resistance Exercises
Ideal movement patterns include 3 systematic steps: Stabilization-focused exercises, strength-focused exercises, + power-focused exercises
72
Acute Variables
Repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, exercise order
73
Training system options
warm-up set, single set, multiple set, pyramid, superset, complex training, drop set, giant set, rest-pause set, circuit training, peripheral heart action, split routine, vertical loading, and horizontal loading.
74
Power
The ability of the neuro-muscular system to produce the greatest possible force in the shortest possible time
75
GAS Model
3 stages of response to stress Alarm reaction, resistance, development, + exhaustion
76
Mechanical specificity
Weight + movement placed on the body
77
Neuro-muscular specificity
Speed of contraction + exercise selection
78
Muscular Hypertrophy
Enlargement of skeletal muscle fibers

Chapters 1-5 Full (7 decks)

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