Module 1

Question 1

What are the components of integrated training?

Answer 1

Flexibility
Cardio
Core
Balance
Plyo (Reactive)
SAQ
Resistance Training

Question 2

What are the common muscular dysfunctions?

Answer 2

Low back pain
Knee injuries (ACL at 80,000)
Musculoskeletal injuries

Question 3

Obesity

Answer 3

When the BMI is more than 30 or the individual is 30+ pounds over their recommended weight.

Question 4

Overweight

Answer 4

When the BMI is between 25-29.9 or the individual is 25-30+ pounds over their recommended weight.

Question 5

Muscle imbalance

Answer 5

Alteration of a muscle length surrounding a joint

Question 6

BMI formula

Answer 6

703 x weight (pounds)/height (inches)

Question 7

Diabetes mellitus

Answer 7

A chronic metabolic disorder caused by insulin deficiency which impairs carbs usage and enhances the usage of fats and proteins.

Question 8

Neuromuscular efficiency

Answer 8

The ability to enable all muscles to efficiently work together in all planes of motion

Question 9

Proprioception

Answer 9

The cumulative sensory input to the CNS from all mechanoreceptors that sense body position and limb movement.

Question 10

General Adaptation

Answer 10

How the body responds and adapts to stress

Question 11

The stages of general adaption

Answer 11

Alarm Reaction
Resistance development
Exhaustion

Question 12

Alarm reaction

Answer 12

The body is introduced to the stress the first time, moving blood flow throughout the body and this is where DOMS can happen in 24-72 hours.

Question 13

Resistance development

Answer 13

The body increases the functional capacity of the stressor

Question 14

Exhaustion

Answer 14

Prolonged stress of stress that is intolerable and will produce exhaustion or distress to the system.

Question 15

Principle of specificity (SAID)

Answer 15

Says the more the body performs something, the more the body adapts to the demands placed upon it. Known as the Specific Adaptations Imposed to Demands

Question 16

Stabilization

Answer 16

The ability to control posture, build joint stability and neuromuscular efficiency

Question 17

Strength

Answer 17

The ability to produce internal tension to overcome an external load

Question 18

Power

Answer 18

Ability to produce the greatest force in the shortest amount of time

Question 19

Muscular endurance

Answer 19

Ability to produce and maintain force production for prolonged periods of time

Question 20

Muscular hypertrophy

Answer 20

Enlargement of skeletal muscle fibers in response to overcoming force form high volumes of tension

Question 21

What are the types of resistance training systems?

Answer 21

single sets
multiple sets
pyramid loading (regression or progression)
drop sets
supersets
circuit training
PHS system
split routine
vertical and horizontal loading

Question 22

single set system

Answer 22

1 set per exercise, 2x a week, great for beginners

Question 23

multiple set system

Answer 23

multiple sets for each exercise based on the client’s goals. Great for novice and advanced clients.

Question 24

pyramid system

Answer 24

progress or regress (light to heavy/vice versa) 4-6 sets

Question 25

superset system

Answer 25

one exercise performed after another in rapid succession. It can be done in two ways, 8-12 reps 1. same muscle groups back to back 2. one agonist with antagonist's muscles

Question 26

what is a giant set?

Answer 26

more than 3 sets together back to back.

Question 27

drop sets

Answer 27

allow clients to continue past failure by performing set until failure then dropping the weight and repeating. 2-3 drops per set. Great for experienced lifters

Question 28

circuit training system

Answer 28

allow minimizing the client's training time while altering body composition. Perform exercise after another with minimal rest in between. 1-3 sets, 8-20 reps and 15-60 secs rest.

Question 29

the peripheral heart action system

Answer 29

circuit training that alternate upper and lower body and distribute blood flow between upper and lower. 8-20 reps depending on the phase.

Question 30

split routine system

Answer 30

breaking body parts into days throughout the week. volume and intensity should be accounted for.

Question 31

vertical loading

Answer 31

starting with upper extremity to lower extremity

Question 32

horizontal loading

Answer 32

performing all sets of an exercise or body part before moving onto the next

Question 33

what is the order of the body parts?

Answer 33

``` total body chest back shoulders biceps triceps legs ```

Question 34

Mechanical specificity

Answer 34

refers to the weight and movements placed on the body

Question 35

Metabolic specificity

Answer 35

refers to the energy demand placed on the body

Question 36

neuromuscular specificity

Answer 36

refers to the speed of contraction and exercise selection

Question 37

what are some exercises in phase 1 stabilization?

Answer 37

anything relating an unstable yet controllable environment or proprioception enriched environment ball db row seated stabilitly ball military press ball squat etc

Question 38

what are some exercises in phase 2,3,4 strength?

Answer 38

seated lat pull down seated dumbbell shoulder press bicep curls machine

Question 39

what are some exercises in phase 5?

Answer 39

``` two-arm push press barbell clean medicine ball scoop toss squat jump tuck jump ```