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Module 3 Flashcards

Flexibility, Cardio, Core (85 cards)

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1
Q

The normal extensibility of all soft tissues that allow the full ROM of a joint

A

flexibility

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2
Q

Capability to be elongated or stretched

A

extensibility

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3
Q

The combination of flexibility and the nervous system’s ability to control this range of motion efficiently

A

dynamic ROM

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4
Q

The tendency of the body to seek the least resistance during functional movement patterns

A

relative flexibility

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5
Q

muscle imbalance - define

A

alteration of muscle length surrounding a joint

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6
Q

reciprocal inhibition

A

the ability to contract a muscle and relax the antagonist to allow movement to take place

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7
Q

autogenic inhibition

A

where the tension is greater than the contraction providing an inhibitory effect to the muscle spindles

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8
Q

the concept of muscle inhibition, caused by a tight agonist, which inhibits the functional antagonist.

A

alter reciprocal inhibition

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9
Q

when the inappropriate muscle takes over against a weak prime mover

A

synergist dominance

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10
Q

altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint

A

altered arthokinematics

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11
Q

arthokinematics

A

motion of the joints in the body

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12
Q

consistency repeating the same pattern of motion which may place abnormal stress on the body is defined as..

A

pattern overload

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13
Q

states that the soft tissue models along the lines of stress

A

Davis’s Law

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14
Q

static stretching

A

taking a muscle to the point of tension and holding the stretch for a min. of 30 secs

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15
Q

active-isolated stretching

A

the process of using agonists and synergists to dynamically move the join into a ROM

contracting the antagonist when stretching the agonist to get a deeper stretch.

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16
Q

dynamic stretching

A

using force production and momentum to move the joint through a full available ROM

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17
Q

What are the phases of the integrated flexibility continuum?

A
  1. corrective (stabilization)
  2. active isolated (strength)
  3. functional (power)
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18
Q

what stretches does the client need to do for corrective flexibility and what is the mechanism of action?

A

SMR (hold min 30 secs)
Static stretching

Autogenic inhibitition
Reciprocal inhibitition

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19
Q

what stretches does the client need to do for active isolated flexibility and what is the mechanism of action?

A

SMR
active isolated stretches

Reciprocal inhibition

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20
Q

what stretches does the client need to do for functional flexibility and what is the mechanism of action?

A

SMR
dynamic stretches

Reciprocal inhibition

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21
Q

what kind of muscles needs to be stretched ONLY?

A

shorten/overactive muscles

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22
Q

what kind of muscles needs to be strengthed?

A

lengthed/underactive muscles

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23
Q

what kind of change is the muscle spindles sensitive to?

A

rate of the change in length

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24
Q

what kind of change is the Golgi tendon organs sensitive to?

A

rate of tension. Tension in the tendon.

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25
what kind of flexibility does the client need to do if they display postural distortion?
corrective flexibility
26
what does the client need to have before moving to functional flexibility?
no postural distortion patterns core strength good levels of tissue extensibility balance capabilities
27
what stretches can you do before and after workouts?
static stretches to bring muscles back to their original length
28
purpose of corrective flexibility?
increase joint ROM improve muscle imbalances correct altered joint motion used for phase 1
29
purpose of active flexibility?
improved extensibility of soft tissue allow agonist and synergist muscles to move through full ROM while the antagonist is stretched phase 2, 3, 4
30
purpose of functional flexibility?
maintain integrated, multiplanar soft tissue extensibility and optimal neuromuscular control: full ROM phase 5
31
how long should you hold an SMR ?
min. 30 secs
32
what are the acute variables for static stretching?
hold each stretch for 30 secs | 1-3 sets
33
what are the acute variables for active stretching?
hold a stretch for 1-2 seconds 5-10 reps 1-2 sets
34
what are the acute variables for dynamic stretching?
1-2 sets 3-10 exercises 10-15 reps
35
the ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
cardiorespiratory fitness
36
cardioresp. training program that systematically progresses clients through various stages to achieve optimal levels of physiological, physical and performance adapation
integrated cardioresp. fitness
37
what are the 3 stages of cardio?
warm up conditioning cool down
38
what are the two types of warm-ups and define them?
general warm-up - low-intensity warm-ups not related to the exercise itself. specific warm-ups - low intensity warms up specific to the exercise you will be performing (ex. body squats, pushups, etc.)
39
what does the FITTE principal stand for?
``` frequency intensity time type enjoyment ```
40
what is the recommend aerobic recommendations?
min. 5x a week - 150 mins moderate min. 3x a week - 75 mins vigorous intensity min of 3-5x a week - a mixture of both
41
what is the gold standard to measure the cardio intensity of a client?
Peak vo2 method but it is not always available and requires the client to work at its max capacity.
42
which method is more accurate to measure target heart rate?
HRR (Karoven method) is better than MHR (220-age)
43
What the does HRR require?
It requires the difference between the HRmax and HRrest x the desired intensity.
44
what are two ways to measure intensity if a client does not have any heart rate monitor on?
RPE 6-20 (borgs scale) | talk test method
45
what is the intensity for zone 1 training? include an example of this
65-75% (12-13 RPE) | walking or jogging
46
what is the intensity for zone 2 training? include an example of this
76-85% (14-16 RPE) | group fitness classes, spinning
47
what is the intensity for zone 3 training? include an example of this
86-95% (17-19 RPE) | sprinting
48
the highest rate of oxygen transport and utilization achieved at maximal physical exertion
VO2 max - maximal oxygen consumption
49
the difference between resting and maximal oxygen consumption?
Oxygen uptake reserve (VO2R)
50
the point during graded exercise in which ventilation increases disproportionately to oxygen uptake and switch from aerobic to anaerobic energy production
Ventilatory threshold
51
what are the 3 things that aerobic exercise should include?
1. large muscle group 2. be rhythmic 3. be continuous in nature
52
stage 1 cardio (stabilization)
used to improve cardio for apparently healthy sed. uses HR zone 1 individuals work to 30-60 mins of exercise
53
stage 2 cardio (strength)
for an individual with low-mod cardio fitness who are ready to train at higher intensities. uses HR zone 2 intervals, recover in zone 1 1 min in zone 2, 3 mins zone 1 ( (1:3 work/rest ratio) work up to 1:2, or 1:1 ratio
54
stage 3 cardio (power)
for advanced exercises with mod-high cardio fitness level. increase capacity of the energy system performed once per week uses HR zone 1, 2, 3 2 min zone 2, 1 min zone 3, 1 min zone 2, 1 min zone 3 (2:1:1:1)
55
very light RPE
<10
56
light RPE
10-11
57
moderate RPE
12-13
58
hard RPE
14-16
59
very hard RPE
17-19
60
maximal RPE
20
61
the number of training sessions in a given timeframe
frequency
62
the level of demand that a given activity is placed on the body
intensity
63
the length of time an individual is engaged in a given activity (per week)
time
64
the type of physical activity being performed
type
65
the amount of pleasure derived from the training session
enjoyment
66
what are the benefits of HIGH volume/ LOW intensity?
increased muscle cross-sectional area improved blood lipid serum increased metabolic rate
67
what are the benefits of LOW volume/HIGH intensity?
increased rate of force production increased motor unit recruitment increase motor unit synchronization
68
what are the three different systems of the core?
local stabilization global stabilization movement system
69
where does the local stabilization muscles directly attach?
the vertebrae, work to protect the spinal cord
70
where does the global stabilization muscles directly attach?
attach from the spine to the pelvis. Helps stabilize the entire LPHC during functional movements
71
what about the movement system muscles?
responsible for movement throughout the LPHC
72
list the local stabilization system muscles
``` transverse abdominis internal obliques diaphram pelvic floor muscles lumbar multifidus ```
73
list the global stabilization system muscles
``` rectus abdominis quadratus lumborum psoas external obliques glute medius adductors complex ```
74
list the movement system muscles
lats dorsi hip flexors hamstrings complex quads
75
a maneuver used to recruit the local stabilizers by drawing the navel in towards the spine
drawing in maneuver (local stabilization system)
76
occurs when you have contracted both the abdominal, lower back, buttocks muscles at the same time
bracing (global stabilization system)
77
core stabilization (stabilization) acute variables
1-4 sts 12-20 reps 4/2/1 tempo
78
define core stabilization phase
involve little motion through the spine and pelvis
79
examples of core stabilization
marching prone iso abs floor bridge floor prone cobra
80
define core strength (strength) acute variables
2-3 sets 8-12 reps optional for hypertrophy and max strength
81
define core strength phase
more dynamic eccentric and concentric movements of the spine through ROM
82
define core power (power) acute variables
2-3 sets 8-12 reps as fast as can be controlled
83
define core power phase
improve the rate of force production of core
84
examples of core strength exercises
ball crunch back extensions reverse crunch cable rotation
85
examples of core power exercises
rotation chest pass ball medicine pullover throw front MB oblique throw soccer throw

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