Brainscape's Knowledge GenomeTM

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


See full index

🦉 > Module 3 Flash Cards > Flashcards

Module 3 Flash Cards

1
Q

The normal extensibility of all soft tissues that allow full range of motion of a joint

A

Flexibility 🤸‍♂️

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

What is developed when clients demonstrate poor flexibility?

A

Relative flexibility 👎

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

The body’s ability to produce, reduce, and stabilizes forces in all three planes of motion

A

Neuromuscular efficiency

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

The process when neural impulses that sense tension are greater than the impulses the cause muscles to contract, providing an inhibitory effect to the muscle spindles

A

Autogenic inhibition 💢🧸

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

What are 8 reasons for the incorporation of flexibility training?

A

1️⃣ Correct muscle imbalances

2️⃣ Increase joint range of motion

3️⃣ Decrease tension of muscles

4️⃣ Relieve joint stress

5️⃣ Improve extensibility

6️⃣ Maintain normal functional length of muscles

7️⃣ Improve optimum neuromuscular efficiency

8️⃣ Improve function

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

What is the repair process initiated by dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury?

A

Cumulative injury cycle ♻️

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

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

A

Relative flexibility 👎

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

The concept of muscle inhibition, caused by a tight agonist, which inhibits it’s functional antagonist

A

Altered reciprocal inhibition

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

Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to what?

A

Muscle imbalance 🏄🏽‍♀️

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

Consistently repeating the same pattern of motion, which may place abnormal stress on the body

A

Pattern overload

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

Law that states soft tissue models along lines of stress

A

Davi’s law

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

What are 3 phases of integrated flexibility continuum?

A

1️⃣ Corrective flexibility

2️⃣ Active flexibility

3️⃣ Functional flexibility

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

The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition

A

Active flexibility

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

What are 2 techniques used in corrective of flexibility?

A

1️⃣ SMR

2️⃣ Static stretching

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

What stretching technique uses agonist and synergist muscles to move a limb through its entire range of motion while stretching the functional antagonist?

A

Active-isolated stretching 🙆‍♀️

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

What stretching technique uses functional movements to move the body through a full range of motion at realistic speeds?

A

Dynamic stretching

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

What type of flexibility is developed during phase 1 of OPT model?

A

SMR and Static stretching

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

Which stretching technique is used during phases 2, 3, and 4 of the OPT model?

A

Active-isolated stretching

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

Which stretching technique is used during phase 5 of the OPT model?

A

Dynamic stretching

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

Stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to a an adhesion?

A

Self-myofascial release

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What is the minimum amount of time static stretches should be held?

A

⏰ 30 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What are 3 things a client should have established prior to incorporating dynamic stretching into a program?

A

1️⃣ Good levels of tissue extensibility

2️⃣ Core stability

3️⃣ Balance capabilities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What is the minimum duration pressure should be at sustained on adhesions while performing self-myofascial release?

A

⏰ 30 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Which heart rate training zone builds aerobic base and aids in recovery?

A

Zone one☝🏽

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Which heart rate training zone increases endurance and trains the anaerobic threshold?

A

Zone two ✌🏽

26
Q

Which heart rate training zone builds high-end work capacity?

A

Zone three 🤟🏽

27
Q

What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?

A

The warm-up

28
Q

What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike?

A

General warm-up

29
Q

What workout component consists of stretching movements to mimic the activity to be performed later in the workout?

A

Specific warm-up

30
Q

What are some general warm-up recommendations?

A

5 to 10 minutes at low-to-moderate intensity

31
Q

What are the warm-up steps for a Stablization-level client?

A

1️⃣ SMR

2️⃣ Static stretching

3️⃣ 5-10 minutes light cardio

32
Q

What are the warm-up steps for a Strength-level client?

A

1️⃣ SMR

2️⃣ Active-isolated stretching

3️⃣ 5-10 minutes light cardio

33
Q

What are the warm-up steps for a Power-level client?

A

1️⃣ SMR

2️⃣ 3-10 dynamic stretches

34
Q

What are 3 reasons to perform cardiorespiratory exercise?

A

1️⃣ Lose weight

2️⃣ Reduce stress

3️⃣ Improve health

35
Q

What is the often overlooked segment of the workout that provides the body with a smooth transition from exercise back to steady state of rest?

A

The cool-down

36
Q

What are some suggested steps for a cool-down?

A

1️⃣ 5-10 minutes light cardio

2️⃣ SMR

3️⃣ Static stretching

37
Q

For what does the FITTE principal for cardiorespiratory exercise stand?

A

[F]requency

[I]ntensity

[T]ime

[T]ype

[E]njoyment

38
Q

What is the recommended frequency for cardiorespiratory training?

A

➡️ General health:

🔘 Daily, for small quantity of time
🔘 Moderate intensity

➡️ To improve fitness:

🔘 3-5 days per week
🔘 High intensity

39
Q

The level of demand that activity places on the body

A

Intensity

40
Q

What uses the Borg scale to rate how hard one is training?

A

Rating of perceived exertion (RPE)

41
Q

An informal method used to gauge exercise training intensity

A

Talk test 🗣

42
Q

What stage improves cardio fitness levels using HR zone 1?

A

Stage I

43
Q

What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, moves in and out of zone 1 and 2, intro to interval training?

A

Stage II

44
Q

For advanced exercisers, what stage uses all 3 heart rate zones for maximal cardiorespiratory improvement, used of Power level, includes HIIT?

A

Stage III

45
Q

With what state should Stage II training alternate every other day?

A

Stage I

46
Q

Stage II Intervals should have what work: rest ratio?

A
  • Start with 1:3
  • Progress to 1:2
  • Eventually 1:1
47
Q

What is just as beneficial as traditional cardio for help?

A

Circuit training

48
Q

Which structures make up the core?

A

➡️ Lumbo-Pelvic-Hip Complex

  • Lumbar spine
  • Pelvic girdle
  • Hip joint
  • Abdomen
49
Q

What are the structures of the LPHC?

A

Lumbar spine

Pelvic girdle

Hip joint

Abdomen

50
Q

Which muscles directly attach to the vertebrae and stabilize the spine?

A

Local stabilization musculature

51
Q

Pulling the navel toward the spine to increase core stability

A

Drawing-in maneuver

52
Q

What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension?

A

Pelvo-ocular reflex 👁

53
Q

Co-contraction of core movement muscles to increase LPHC stability

A

Abdominal bracing

54
Q

What are 4 core exercises in the strength level?

A

1️⃣ Ball crunch

2️⃣ Back extensions

3️⃣ Reverse crunch

4️⃣ Cable rotations

55
Q

Which characteristics help identify exercises in the core stabilization level?

A

Involve little motion through the spine and pelvis

56
Q

What are 4 core stabilization exercises?

A

1️⃣ Marching

2️⃣ Floor Bridge

3️⃣ Prone Cobra

4️⃣ Prone iso-abs

57
Q

What are 4 core power exercises?

A

1️⃣ Rotation chest pass

2️⃣ Ball medicine ball pullover throw

3️⃣ Front medicine ball oblique throw

4️⃣ Soccer throw

58
Q

Core-power exercises are easily identified by:

A

Explosive movements with medicine ball

59
Q

Exercises with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability

A

Core-stabilization

60
Q

What are 3 primary goals of a core training program?

A

1️⃣ Develop neuromuscular efficiency

2️⃣ Intervertebral and LPHC stability

3️⃣ Functional strength

61
Q

On what should core training focus?

A

Quality of movement

62
Q

What is the primary goal of core-power training?

A

Develop the ability to stabilize and generate force at functionally applicable speeds

🦉 (5 decks)

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