Module 3 Flash Cards

Question 1

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

Answer 1

Flexibility 🤸‍♂️

Question 2

What is developed when clients demonstrate poor flexibility?

Answer 2

Relative flexibility 👎

Question 3

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

Answer 3

Neuromuscular efficiency

Question 4

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

Answer 4

Autogenic inhibition 💢🧸

Question 5

What are 8 reasons for the incorporation of flexibility training?

Answer 5

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

Question 6

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?

Answer 6

Cumulative injury cycle ♻️

Question 7

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

Answer 7

Relative flexibility 👎

Question 8

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

Answer 8

Altered reciprocal inhibition

Question 9

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

Answer 9

Muscle imbalance 🏄🏽‍♀️

Question 10

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

Answer 10

Pattern overload

Question 11

Law that states soft tissue models along lines of stress

Answer 11

Davi’s law

Question 12

What are 3 phases of integrated flexibility continuum?

Answer 12

1️⃣ Corrective flexibility

2️⃣ Active flexibility

3️⃣ Functional flexibility

Question 13

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

Answer 13

Active flexibility

Question 14

What are 2 techniques used in corrective of flexibility?

Answer 14

1️⃣ SMR

2️⃣ Static stretching

Question 15

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

Answer 15

Active-isolated stretching 🙆‍♀️

Question 16

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

Answer 16

Dynamic stretching

Question 17

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

Answer 17

SMR and Static stretching

Question 18

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

Answer 18

Active-isolated stretching

Question 19

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

Answer 19

Dynamic stretching

Question 20

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

Answer 20

Self-myofascial release

Question 21

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

Answer 21

⏰ 30 seconds

Question 22

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

Answer 22

1️⃣ Good levels of tissue extensibility

2️⃣ Core stability

3️⃣ Balance capabilities

Question 23

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

Answer 23

⏰ 30 seconds

Question 24

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

Answer 24

Zone one☝🏽

Question 25

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

Answer 25

Zone two ✌🏽

Question 26

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

Answer 26

Zone three 🤟🏽

Question 27

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

Answer 27

The warm-up

Question 28

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

Answer 28

General warm-up

Question 29

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

Answer 29

Specific warm-up

Question 30

What are some general warm-up recommendations?

Answer 30

5 to 10 minutes at low-to-moderate intensity

Question 31

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

Answer 31

1️⃣ SMR 2️⃣ Static stretching 3️⃣ 5-10 minutes light cardio

Question 32

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

Answer 32

1️⃣ SMR 2️⃣ Active-isolated stretching 3️⃣ 5-10 minutes light cardio

Question 33

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

Answer 33

1️⃣ SMR 2️⃣ 3-10 dynamic stretches

Question 34

What are 3 reasons to perform cardiorespiratory exercise?

Answer 34

1️⃣ Lose weight 2️⃣ Reduce stress 3️⃣ Improve health

Question 35

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?

Answer 35

The cool-down

Question 36

What are some suggested steps for a cool-down?

Answer 36

1️⃣ 5-10 minutes light cardio 2️⃣ SMR 3️⃣ Static stretching

Question 37

For what does the FITTE principal for cardiorespiratory exercise stand?

Answer 37

[F]requency [I]ntensity [T]ime [T]ype [E]njoyment

Question 38

What is the recommended frequency for cardiorespiratory training?

Answer 38

➡️ General health: 🔘 Daily, for small quantity of time 🔘 Moderate intensity ➡️ To improve fitness: 🔘 3-5 days per week 🔘 High intensity

Question 39

The level of demand that activity places on the body

Answer 39

Intensity

Question 40

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

Answer 40

Rating of perceived exertion (RPE)

Question 41

An informal method used to gauge exercise training intensity

Answer 41

Talk test 🗣

Question 42

What stage improves cardio fitness levels using HR zone 1?

Answer 42

Stage I

Question 43

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?

Answer 43

Stage II

Question 44

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

Answer 44

Stage III

Question 45

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

Answer 45

Stage I

Question 46

Stage II Intervals should have what work: rest ratio?

Answer 46

- Start with 1:3 - Progress to 1:2 - Eventually 1:1

Question 47

What is just as beneficial as traditional cardio for help?

Answer 47

Circuit training

Question 48

Which structures make up the core?

Answer 48

➡️ Lumbo-Pelvic-Hip Complex - Lumbar spine - Pelvic girdle - Hip joint - Abdomen

Question 49

What are the structures of the LPHC?

Answer 49

Lumbar spine Pelvic girdle Hip joint Abdomen

Question 50

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

Answer 50

Local stabilization musculature

Question 51

Pulling the navel toward the spine to increase core stability

Answer 51

Drawing-in maneuver

Question 52

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

Answer 52

Pelvo-ocular reflex 👁

Question 53

Co-contraction of core movement muscles to increase LPHC stability

Answer 53

Abdominal bracing

Question 54

What are 4 core exercises in the strength level?

Answer 54

1️⃣ Ball crunch 2️⃣ Back extensions 3️⃣ Reverse crunch 4️⃣ Cable rotations

Question 55

Which characteristics help identify exercises in the core stabilization level?

Answer 55

Involve little motion through the spine and pelvis

Question 56

What are 4 core stabilization exercises?

Answer 56

1️⃣ Marching 2️⃣ Floor Bridge 3️⃣ Prone Cobra 4️⃣ Prone iso-abs

Question 57

What are 4 core power exercises?

Answer 57

1️⃣ Rotation chest pass 2️⃣ Ball medicine ball pullover throw 3️⃣ Front medicine ball oblique throw 4️⃣ Soccer throw

Question 58

Core-power exercises are easily identified by:

Answer 58

Explosive movements with medicine ball

Question 59

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

Answer 59

Core-stabilization

Question 60

What are 3 primary goals of a core training program?

Answer 60

1️⃣ Develop neuromuscular efficiency 2️⃣ Intervertebral and LPHC stability 3️⃣ Functional strength

Question 61

On what should core training focus?

Answer 61

Quality of movement

Question 62

What is the primary goal of core-power training?

Answer 62

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