Flashcards in Module 3 Deck (85):
The normal extensibility of all soft tissues that allow the full ROM of a joint
Capability to be elongated or stretched
The combination of flexibility and the nervous system's ability to control this range of motion efficiently
The tendency of the body to seek the least resistance during functional movement patterns
muscle imbalance - define
alteration of muscle length surrounding a joint
the ability to contract a muscle and relax the antagonist to allow movement to take place
where the tension is greater than the contraction providing an inhibitory effect to the muscle spindles
the concept of muscle inhibition, caused by a tight agonist, which inhibits the functional antagonist.
alter reciprocal inhibition
when the inappropriate muscle takes over against a weak prime mover
altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint
motion of the joints in the body
consistency repeating the same pattern of motion which may place abnormal stress on the body is defined as..
states that the soft tissue models along the lines of stress
taking a muscle to the point of tension and holding the stretch for a min. of 30 secs
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.
using force production and momentum to move the joint through a full available ROM
What are the phases of the integrated flexibility continuum?
1. corrective (stabilization)
2. active isolated (strength)
3. functional (power)
what stretches does the client need to do for corrective flexibility and what is the mechanism of action?
SMR (hold min 30 secs)
what stretches does the client need to do for active isolated flexibility and what is the mechanism of action?
active isolated stretches
what stretches does the client need to do for functional flexibility and what is the mechanism of action?
what kind of muscles needs to be stretched ONLY?
what kind of muscles needs to be strengthed?
what kind of change is the muscle spindles sensitive to?
rate of the change in length
what kind of change is the Golgi tendon organs sensitive to?
rate of tension. Tension in the tendon.
what kind of flexibility does the client need to do if they display postural distortion?
what does the client need to have before moving to functional flexibility?
no postural distortion patterns
good levels of tissue extensibility
what stretches can you do before and after workouts?
static stretches to bring muscles back to their original length
purpose of corrective flexibility?
increase joint ROM
improve muscle imbalances
correct altered joint motion
used for phase 1
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
purpose of functional flexibility?
maintain integrated, multiplanar soft tissue extensibility and optimal neuromuscular control: full ROM
how long should you hold an SMR ?
min. 30 secs
what are the acute variables for static stretching?
hold each stretch for 30 secs
what are the acute variables for active stretching?
hold a stretch for 1-2 seconds
what are the acute variables for dynamic stretching?
the ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
cardioresp. training program that systematically progresses clients through various stages to achieve optimal levels of physiological, physical and performance adapation
integrated cardioresp. fitness
what are the 3 stages of cardio?
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.)
what does the FITTE principal stand for?
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
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.
which method is more accurate to measure target heart rate?
HRR (Karoven method) is better than MHR (220-age)
What the does HRR require?
It requires the difference between the HRmax and HRrest x the desired intensity.
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
what is the intensity for zone 1 training? include an example of this
65-75% (12-13 RPE)
walking or jogging
what is the intensity for zone 2 training? include an example of this
76-85% (14-16 RPE)
group fitness classes, spinning
what is the intensity for zone 3 training? include an example of this
86-95% (17-19 RPE)
the highest rate of oxygen transport and utilization achieved at maximal physical exertion
VO2 max - maximal oxygen consumption
the difference between resting and maximal oxygen consumption?
Oxygen uptake reserve (VO2R)
the point during graded exercise in which ventilation increases disproportionately to oxygen uptake and switch from aerobic to anaerobic energy production
what are the 3 things that aerobic exercise should include?
1. large muscle group
2. be rhythmic
3. be continuous in nature
stage 1 cardio (stabilization)
used to improve cardio for apparently healthy sed.
uses HR zone 1
work to 30-60 mins of exercise
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
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
very light RPE
very hard RPE
the number of training sessions in a given timeframe
the level of demand that a given activity is placed on the body
the length of time an individual is engaged in a given activity (per week)
the type of physical activity being performed
the amount of pleasure derived from the training session
what are the benefits of HIGH volume/ LOW intensity?
increased muscle cross-sectional area
improved blood lipid serum
increased metabolic rate
what are the benefits of LOW volume/HIGH intensity?
increased rate of force production
increased motor unit recruitment
increase motor unit synchronization
what are the three different systems of the core?
where does the local stabilization muscles directly attach?
the vertebrae, work to protect the spinal cord
where does the global stabilization muscles directly attach?
attach from the spine to the pelvis. Helps stabilize the entire LPHC during functional movements
what about the movement system muscles?
responsible for movement throughout the LPHC
list the local stabilization system muscles
pelvic floor muscles
list the global stabilization system muscles
list the movement system muscles
a maneuver used to recruit the local stabilizers by drawing the navel in towards the spine
drawing in maneuver (local stabilization system)
occurs when you have contracted both the abdominal, lower back, buttocks muscles at the same time
bracing (global stabilization system)
core stabilization (stabilization) acute variables
define core stabilization phase
involve little motion through the spine and pelvis
examples of core stabilization
prone iso abs
floor prone cobra
define core strength (strength) acute variables
optional for hypertrophy and max strength
define core strength phase
more dynamic eccentric and concentric movements of the spine through ROM
define core power (power) acute variables
as fast as can be controlled
define core power phase
improve the rate of force production of core
examples of core strength exercises