Section 5 Flashcards by Lacaia Sauer

exercises performed back to back in rapid succession

Superset

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Synergist

Assist the main muscle in force production

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Concentric vs eccentric

lifting the dumbbell is due to concentric contraction of the biceps brachii muscle, while lowering the dumbbell is the result of eccentric contraction.

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Which synergist with a sister, upper body pectoral muscles to enhance chess stabilization, strength and power

Triceps

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Which Adl would most likely involve hip hinge

Cleaning

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What is not a benefit of resistance training?

Decreased metabolic rate

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Which plyometric term relates to rapid eccentric motion, followed by an explosive concentric motion

Stretched shortening cycle

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Which phase of training would be most appropriate for a beginner who has had previous experience in the last few months

Strength, endurance, training

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Which term refers to the neuromuscular phenomenon that occurs when synergist take over function for a week or inhibited prime movers

Synergistic dominance

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What is altered, reciprocal inhibition

When an overactive agonist muscle decreases the neural drive to it’s functional antagonist

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Which law states that soft tissue models along the line of stress

Davis’s law

Adhesion may begin to form structural changes in the soft tissue

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What is the minimum duration that a static stretch should be held?

30 seconds

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Define active stretching

Using agonist and synergist muscles to dynamically, move the joint into a range of motion

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What is the mechanism of action for active stretching?

Reciprocal inhibition

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What are the recommended training variables for active stretching

1-3 sets
Hold 1-2 sec
Repeat 5-10x

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Relative flexibility

Altered movement patterns

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Process and speed from which frequency, intensity time and type are increased

Rate of progression

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Five components of fitness

Cardio respiratory aerobic fitness

Muscular strength
Muscular endurance
Flexibility,
body composition,

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FITTE-VP

Frequency, intensity, type, time, enjoyment, volume, progression

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What does not reflect the traditional components of cardiorespiratory training

Interval phase

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Control spinal posture/control

Local muscles consist primarily of which type of muscle fiber

Type one

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Local muscles

Provide dynamic control of spinal segments, limiting excessive compression and rotational force
Eg. Rotatores, multifidus, transverse abdominis, diaphragm, pelvic floor

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Global muscles

More superficial. Act to move the trunk transfer loads between upper and lower extremities and provide stability of the spine.
Eg. Rectus abdominis, obliques, erector spines, lat Doris, iliopsoas

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Kyphotic/kyphosis

The normal curvature of the thoracic spine region, creating a convex portion of the spine

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Anterior pelvic tilt Posterior pelvic tilt

Interiors excessive forward, rotation of the pelvis, the results in greater lumbar Lordosis (concave curvature of the cervical and lumbar spine)

Eccentric

Force reduction

Concentric

Force production

Isometric

Dynamic stabilization

What issue is indicated by abdominal Petrushin during marching exercises

Poor activation of the local core

Which anti-rotational exercise is designed to target the local core muscles

Kenneling pallof press

Forward head posture is permitted during the drawing in maneuver, what muscles may be activated, leading to poor balance

Sternocleidomastoid (neck muscles)

What is an example of an exercise that targets the global muscles of the core

Back extension

What exercise modality, well enrich the proprioceptive nature of exercise

Wobble board

Excessive anterior pelvic tilt would lead to this posture of the lumbar spine

Increased lordosis

Scoliosis refers to deviations of the spine in which plane of motion

Frontal plane

Proper extensibility, of which of these global core muscles is important prior to performing a medicine ball pull overthrow through

Lat dorsi

When performing a flower, bridge, exercise, why should you not raise your hips too far off the floor?

It may place excessive stress on the lumbar spine through hyper extension

During the cable rotation exercise, which position of the heck will help decrease stress on the low by

Hip extension

Which muscle is classified as a local muscle involved in stabilizing the spine?

Multidus

What regions of the spine demonstrate lordotic curve

Lose back curve Cervical and lumbar

How should back the position for bird dog?

Neutral

Perturbation

An alteration of the bodies, current state caused by the application of external force

What exercise is appropriate for entry level balance training

Single leg lift, and chop

Sensorimotor function

Receptors involved with the sense responsible for determining position while standing on an unstable surface

Vestibular

Senses controlled by receptors in the inner ear that provide the brain information about spatial orientation and movement around the head

Which system provides information to the central nervous system about where the body is in space

Visual system

Which is the most highly progress plyometric

Transverse (side) plane box jumps down

Repeat, squat jumps are progression for which exercise

Multiplanar jump with stabilization

What is the complete transition from eccentric to concentric action

Amortization phase

What variable of plyometric training is determined by the clients fitness level current training program, training, history, injury, history, and, training, goals?

Training frequency

What percentage of bone density loss does the risk of hip fracture increase 2.5 times?

10%

SAQ drill amounts

Weight loss 3-4 sets 3-5 reps 15-60 sec rest Beginner 4-6 drills Kids 1-3x week 1-4 sets intermediate 6-8 drills 0-60 sec rest

What differentiates change of direction from agility

Reaction to a signal

What best describes the triple flexion when referring to the front side mechanics

Ankle, dorsiflexion, knee flexion, hip flexion of the lead leg

Which is a component of quickness training

Assessment of visual stimuli

Neuromuscular specificity

Refers to the speed of contraction and exercise selection

Mechanical specificity

Refers to the weight and movements placed on the body

Metabolic specificity

Refers to the energy demands placed on the body

The Giant set system

Performing for more exercises in succession with as little rest as possible between sets

Drop set

Performing a set to failures, and removing a small percentage of the loading continuing with the next set

Split routine system

Training different body parts on different days

Three stages of the general adaptation syndrome

Alarm reaction, resistance, development, exhaustion

If a client is performing a barbell, squat exercise, how should they be spotted?

Underneath armpits

4-3-2-1 push-up

4 eccentric action 2 concentric action

Peripheral heart action system

Variation of circuit training that alternate upper body and lower body exercises throughout the circuit

Common power, focused, resistance, training, exercise

Medicine ball soccer throw

What type of muscle contraction occurs between landing in jumping during plyometric training?

Isometric

What scheme is the most ideal to achieve stabilization muscular endurance adaptations? Science for maximal strength?

2 sets, 20 reps @ 50% Max strength 5 sets 5 reps @85%

Define Ventilatory threshold one VT1 What defines zone 2

The point at which the body uses an equal mixture of carbohydrate in size fuel sources Zone 2 between vt1 and vt2 Above vt2 = zone 4

Shortest time. Per day for balance training for children 3 times a week

10 minutes

Which client position during exercise has been shown to lead to the highest core muscle activity during breathing exercises?

Standing

During balance training, gluteal muscles should remain in which state to hold the body stable?

Isometrically contracted

What zone of training is the ability to talk limited to short phrases?

Zone 3 Zone 2 talking is becoming more challenging

What exercise targets the triceps musculature

Close grip bench press

What is a component of agility training?

Deceleration

Recommended training, variables for dynamic stretching

One set, 10 to 15 reps, 3 to 10 exercises

Asking a client to turn their head to the side during a balancing exercise challenges which system?

Vestibular

What is one of the following things specified in the protocol to improve balance?

Biomechanical ankle platform system

Training, the E centric phase of plyometric movements with a new client, will help them improve, which of the following

Landing mechanics

What is one advantage of using the Karvonen Method, (heart rate reserve) to calculate training, heart rates versus percentage of maximal heart rate

Edit accommodates for discrepancies in resting heart rate

Why is arching quadriceps stretch considered a controversial lower body stretch?

The stretch provides excessive stress on the kneecap and other tissues in the front knee

The goal of the stabilization endurance phase is to focus on which aspect

Movement quality

What is an example of an exercise that targets the local muscles of the core?

Side plank

In phase 1 of the OPT model, what type of flexibility training should be utilized

Static stretching

How is a general warm up best defined?

Low intensity, exercise, consisting of movements that do not necessarily relate to the more intense exercise immediately following A specific warmup is something diff

What muscles work with the obliques will assist a client in standing cable rotation movement

Erector spinae

Which body part is not subject to increase intensity, through resistance training

Nerves

What is the key characteristic of plyometric exercise?

A faster tempo similar to daily life

What type of movement should be used before progressing to single foot plyometric exercises?

Dual foot drills

What would be the back squat volume for a client who has completed 10 sets of three repetitions at 225 pounds

6750 lb Volume= reps x sets x added weight

What is considered a benefit of performing a warm up prior to cardiorespiratory training?

Increased respiratory rate and tissue temperature

Tabata training

2:1 ratio Total duration of the workout 4 minutes long and preformed at 170% of vo2max

A client performing a multiplanar stop up with a curl to overhead press has a lower back arch what muscles are potentially overactive and underactive?

Overactive latissimus dorsi and underactive abdominals

Knee valgus underactive and overactive

Overactive hip adductors and underactive glutues medius

What phase of the OPT model aims to increase growth of muscles to maximal levels?

Muscular development

What variable of plyometric training is determined by clients fitness level crunch training program training, history, injury, history, and training goals?

Training frequency

What is the component of quickness training?

Assessment of visual stimuli (not acceleration)

What is a superficial muscle of the core?

Erector spinae

What is defined as the ability to react, and change body position with maximal, force, production, and all planes of motion, and from all body positions?

Quickness

Appropriate progression for a core training program to optimize function

Intervertebral stability, lumbopelvic, stability, movement efficiency

Agility plus ______

Change of direction

Section 5 Flashcards

(101 cards)