post midterm

Question 1

self efficacy

Answer 1

clients confidence in carrying out the action

Question 2

smart goal recap

Answer 2

specific
measurable
action oriented
realistic
timely
self determined

Question 3

how confident does your client have to be to achieve a goal

Answer 3

at least 70% confident

Question 4

types of resistance training

Answer 4

isometric resistance training
isokinetic resistance training
plyometrics training
dynamic resistance training
circuit resistance training
core stability
functional resistance training

Question 5

isometric resistance training

Answer 5

muscle actions where muscle length doesnt change

Question 6

isokinetic resistance training

Answer 6

muscle action performed at a constant angular limb velocity

Question 7

plyometrics training

Answer 7

quick powerful movements-rapid stretch of mm followed by rapid shortening

Question 8

dynamic resistance training

Answer 8

most common form of RT and involved a lifting and lowering phase

Question 9

circuit resistance training

Answer 9

muscular endurance, strength, and cardio
-10-15 stations repeated 2-3 times

Question 10

core stability

Answer 10

maintaining ideal alignment of neck, spine, scapulae, and pelvis

Question 11

functional resistance training

Answer 11

used in rehab to improve joint stability, neuromuscular control, flexibility, and muscular fitness

Question 12

what are the principles of training

Answer 12

specificity
overload
progressions
initial values and inter-individual variability
diminishing returns
reversibility
periodization

Question 13

what is specificity

Answer 13

muscle group
type of contraction
single joint vs multi joint
unilateral vs bilateral

Question 14

what is overload

Answer 14

intensity, reps, sets, rest periods, type of exercise

Question 15

what are progressions

Answer 15

increase wt about 5-10%

Question 16

initial values and inter-individual variability

Answer 16

low initial values = greater relative gains and faster rate of improvement

Question 17

diminishing returns

Answer 17

slows and plateaus closer to genetic ceiling

Question 18

reversibility

Answer 18

when stop - physiological adaptations and improvements in muscle structure and function are reversed

Question 19

resistance training techniques

Answer 19

-correct form and technique
-reps performed in controlled manner with full ROM of joint
-proper breathing
-perform to fatigue not failure
-48h rest between sessions for any single muscle group

Question 20

FITTVP- frequency: resistance training

Answer 20

-number of sessions per week + sessions for muscle groups
-major muscle groups trained at least 2x a week within 48 hours between sessions for same muscle group
-achieved through full body routine, upper/lower body routine, alternate splits

Question 21

FITTVP- intensity: resistance training

Answer 21

-workload (amount lifted, # of reps, length of time to complete all exercise
-percent of 1RM (60-80% 1RM for most ppl, muscular strength, endurance, power, and hypertrophy)

Question 22

FITTVP- type: resistance training

Answer 22

-exercise involving major mm groups
-multi joint vs single joint
-lrg mm groups vs small mm groups
-agonist and antagonist mm groups
-various exercise equipment or bw exercises
-incorporate exercises from various planes
-mm group vs movement pattern
-core work at end
-circuit training, straight sets, supersets, pyramids

Question 23

muscle balance ratios

Answer 23

muscle balance ratio of:
1:1
-hip extensors & flexors
-elbow extensors & flexors
-trunk extensors and flexors
-ankle inverters and evertors
3:2
-shoulder extensors & flexors
-knee extensors & flexors
-shoulder internal & external rotators
3:1
-ankle plantar flexors and dorsiflexors

Question 24

upper body should be at least _____% of lower body relative strength

Answer 24

40%

Question 25

systems that control balance

Answer 25

visual, somatosensory, vestibular

Question 26

types of balance

Answer 26

static dynamic reactive functional

Question 27

static balance

Answer 27

maintaining COG in base of support while sitting or standing

Question 28

dynamic balance

Answer 28

maintaining upright position or balanced position while in motion

Question 29

reactive balance

Answer 29

compensating or recovering from other distrubances

Question 30

functional balance

Answer 30

ability to perform ADLs that involve balance

Question 31

balance training principles

Answer 31

specificity overload reversibility

Question 32

basic training principles for flexibility exercise prescription

Answer 32

overload reversibility specificity progression initial values inter individual variability diminishing returns

Question 33

types of flexibility

Answer 33

ballistic stretch static stretch dynamic stretch PNF stretch

Question 34

ballistic stretch

Answer 34

quick and high velocity movement

Question 35

static stretch

Answer 35

active and passive stretching

Question 36

PNF stretch

Answer 36

pushing against stretch

Question 37

flexibility exercises to avoid

Answer 37

-toe touches hamstring stretch -hurdler stretch -full circle neck stretch

Question 38

FITTVP for flexibility

Answer 38

F: 2-3 days/week or daily is best I: stretch to the point of feeling tightness or slight discomfort T: holding a static stretch for 10-30s T: series of flexibility exercises for each major muscle tendon unit V: 90s stretch time per exercise P: optimal progression unknown

Question 39

FITTVP for balance

Answer 39

F: 2-3 days/week I: hasnt been determined T: 20-30 mins a day T: exercises w motor skills, proprioceptive training, and multifaceted activities, increase difficulty by decreasing/narrowing base of support, include dynamic movements, displace COM, stress postural mm, multifaceted activities V: not known, 60 mins or 2-3 days/week P: not known