Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

CATA 339 - fall 2022 > Lecture 5 - Core control and CV fitness > Flashcards

Lecture 5 - Core control and CV fitness Flashcards

1
Q

Importance of a stable core (2)

A

Link between upper and lower body
Transfer of forces

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Anterior part of “The box”

A

Abdominal

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Posterior part of “The box”

A

Glutes/erector spinae

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Superior part of “The box”

A

Diaphragm

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Inferior part of “The box”

A

Pelvic floor and hip musculature

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is the length of “The box”?

A

From rib flare to ASIS in line

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Helps with segmental stability of the lumbar spine

A

The inner unit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

When worked properly, the muscles of the inner unit provide what?

A

The increased joint stiffness and stability to the spine, pelvis, and rib cage

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Acts as a corset to provide a stable platform for larger muscles and decrease shear forces created

A

The inner unit

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What muscles make the local muscles of the lumbar spine?

A

Multifidus, psoas major, transverse abdominis, quadratus lumborum, diaphragm, internal obliques, iliocostalis and longissimus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What muscles make the global muscles of the lumbar spine?

A

Rectus abdominis
External oblique
Internal oblique (ant. fibers)
Iliocostalis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Name the McGill big 3 exercises?

A

Curl up
Side plank
Birddog

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

When exercise programming for rehab, what do you begin with?

A

Re-establishing motor control (coordination)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Give an example of coordination exercise?

A

Deadbug with legs and arms alternating

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What makes up the anterior oblique system?

A

Internal and external obliques, the contralateral adductors, and the abdominal fascia in between

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What makes up the posterior oblique chain?

A

Latissimus dorsi, gluteus maximus and thoracolumbar fascia

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

T or F: Do not use anti-rotation exercises to start

A

False, use it to start!!!

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Goal of beginner oblique exercises in basic words

A

Resisting some kind of weight from going into a certain direction/rotation by using our core muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Examples of rotational exercises

A

Woodchippers
Lawn movers
Russian twist

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Name examples of swiss ball exercises for core stability

A
  • Plank on SB
  • Side plank on SB (feet vs elbow vs hands)
  • Ball pass to legs laying on your back
  • Glute bridge feet or back on ball – stabilizing core
  • Side plank with arm mvt
  • Dead bug with SB
  • Adductor contraction on SB + hold core stable (isometric)
  • Plank + moutain climbers on SB (knee tucks)
  • Pike plank on SB
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Name examples of dumbbell exercises for core stability

A
  • Farmers carry (SA, DA, OH)
  • Side plank reach with DB
  • Plank thread the needle
  • Plank rows with DB
  • Russian twist with DB (seated, on bench, on SB, pallof press style)
  • Around the worlds with DB or KB
22
Q

Name examples of BOSU exercises for core stability

A
  • Side plank
  • Front plank
  • One knee on bosu
  • Russian twist
  • V ups
  • Hold a squat/stability
  • Deadbug on bosu
23
Q

Name examples of cable machine core stability exercises

A

Anything with the pulley and anti-rotational or rotational motions

24
Q

Should we mostly use static or dynamic core stability exercises?

A

More dynamic because it is more specific to sports settings since it’s rare that we are static in sport

25
Q

What link can you make between CV fitness and injury? (3)

A
  • Athletes must maintain or increase CV fitness during injury
  • Modifications of mode of CV fitness is required depending on injury
  • CV fitness training needs to be specific to sport/activity requirements
26
Q

What is often forgotten in rehabilitation programs?

A

Cardiovascular fitness

27
Q

Energy system - First 10 seconds

A

Anaerobic alactic energy system

28
Q

Energy system - 10 seconds to 1 minute

A

Anaerobic lactic energy system

29
Q

Energy system - 1 minute to 2 minutes

A

50% aerobic
50% anaerobic

30
Q

Energy system - 2 minutes to 2 hours +

A

98% aerobic
2% anaerobic

31
Q

Energy for quick burst, no oxygen required, phosphocreatine is energy source, ATP and phosphocreatine are stored in muscle cell

A

ATP-PC system (anaerobic alactic)

32
Q

Glycogen is fuel source, lactic acid produced, no oxygen required, ATP synthesized in muscle cell

A

Anaerobic Glycolytic system (lactic)

33
Q

Oxygen required, glycogen, fats and proteins are fuel sources, ATP synthesized in mitochondria

A

Aerobic system

34
Q

FIIT principle table - Frequency for beginner vs moderate to high

A

Beginner = 3-5 days/week
Moderate to high = 5-7days /week

35
Q

FIIT principle table - Intensity for beginner vs moderate to high

A

Beginner = less than 145 BPM
Moderate to high = 145 to 186 BPM

36
Q

FIIT principle table - Time for beginner vs moderate to high

A

Beginner = 20-30 minutes
Moderate to high = 30-60 minutes

37
Q

FIIT principle - Type of exercise

A

A continuous activity that is aerobic (requires oxygen)

38
Q

No more than __ increase in time or repetitions per week

A

10%

39
Q

Training zone 1

A

Recovery/basic endurance

40
Q

Training zone 2

A

Endurance/aerobic

41
Q

Training zone 3

A

Stamina/tempo

42
Q

Training zone 4

A

Anaerobic/threshold

43
Q

Training zone 5

A

VO2 max/speed

44
Q

Training zone 6

A

Neuromuscular/Power

45
Q

What is the minimal level of stimulus for eliciting a conditioning response in healthy young individuals?

A

70% maximum HR

46
Q

What is the low exercise intensity to which sedentary or “deconditioned” individuals respond to?

A

40-50% of VO2max

47
Q

How do we calculate a healthy person’s max HR?

A

220-age

48
Q

Examples of CV fitness modes of training following an injury that are available (6)

A
  • Stationary bike
  • Elliptical
  • Treadmill
  • Rowing ergometer
  • Upper body ergometer
  • Swimming
49
Q

Foundation exercises for running (4) that the athlete should be able to do with proper technique and endurance prior to putting them on treadmill/running

A
  • SL calf raises 3x15
  • SL 1/4 squats/step downs 3x15
  • SL mini hops 3 x 1 min
50
Q

American Heart Association recommendations for exercises

A

150 minutes of moderate activity/week (or 75 vigorous) or combination of both

51
Q

Need to maintain HR target for ___

A

20-30 minutes

CATA 339 - fall 2022 (14 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions