Section 5 Flashcards
(206 cards)
1
Q
Integrated training
A
Applies all forms of exercise - flexibility, cardio, core, balance, polymeric, speed, agility quickness and resistance training
2
Q
Fundamental movement patterns
A
Squatting
Hip hinge
Pulling pushing
Vertical pressing
3
Q
Acute variables
A
Exercise training variables like reps sets and intensity
4
Q
Benefits of flexibility training
A
Increase ROM
Possible decrease in soreness
May reduce injury risk
5
Q
Benefits of cardiorespiratory training
A
Decrease RHR and BP
Increased stroke volume and cardiac output
Improved gas exchange
Improved blood lipids
Improved venous return
6
Q
Benefits of core training
A
Enhanced posture and spinal health
Increased balance stabilization and coordination
Minimize back pack
7
Q
Benefits of Balance training
A
May reduce the occurrence of falls in elderly
Reduced ankle sprains s
Improved landing mechanics
Leg strength
Proprioception
8
Q
Benefits of plyometrjc training
A
Improves stretch shortening cycle in muscle to enhance explosive movement
Increase bone mineral density
Improved soft tissue strength
Increased strength and power
9
Q
Benefits of SAQ training
A
Speed agility and quickness
Improved top speed and rate of acceleration and deceleration
Better reaction time
10
Q
Benefits of resistance training
A
Increased endurance strength and power
Hypertrophic
Improve RHR and BP
improved coordination
Strength of soft tissues
11
Q
Number one cause of death globally
A
Heart disease
12
Q
OPT Model phases
A
- Stabilization endurance
- Strength endurance
- Muscular development
- Max strength
- Power
13
Q
Stabilization Endurance training goals
A
Improve movement patterns and exercise technique
Improve muscular imbalance
Improve ROM
improve stabilization of the core and joints
Prevent tissue overload
Improve cardio conditioning
14
Q
Strength endurance training goal
A
Phase 2 of OPT model
Enhance stabilization endurance while increasing prime mover strength
15
Q
Stabilization endurance workout types
A
Can be circuit training with minimal rest
Potential for high calorie burn
16
Q
Strength endurance training methods
A
Superset of strength focused then stabilization focused using similar movement.
Ex: barbell squat then single leg squat
Bench press then push up
17
Q
Muscular development training
A
Phase 3
For maximal muscle growth
Body recomp goals
Hypertrophy
Increase volume and intensity
OPTIONAL PHASE DEPENDING ON GOALS
18
Q
Maximal strength training
A
Phase 4 of OPT
Exclusively heavy weights
Strength athletes like powerlifting
OPTIONAL DEPENDING ON GOALS
19
Q
Power training benefits and methods
A
Phase 5 OPT
Increase max strength and rate of force production
Improve athleticism
Traditional strength training superset with power focused exercise of similar joint dynamics
Ex: barbell squat then squat jump
Bench press SS medicine ball chest press
20
Q
OPT stands for?
A
Optimum performance training
21
Q
Most exercises and motions of the body occur in which plane of motion?
A
Sagittal
22
Q
Flexibility definition
A
The normal extensibility of all soft tissues (contractile and no contractile) that allow complete ROM
23
Q
Mobility definition
A
Flexibility + joint ROM
24
Q
Relative flexibility
A
The path of least resistance during functional movement - altered movement pattern from poor flexibility
25
Lats - multiplanar flexibility and motion
Shoulder flexion, abduction and external rotation
26
Biceps femoris - multiplanar flexibility and motion
Hip flexion, knee extension, hip adduction and hip and knee internal rotation
27
Gastrocnemius - multiplanar flexibility and motion
Dorsiflexion of ankle, inversion of calcaneus, internal rotation of femur
28
29
Portion of exercise program to be designed first?
Flexibility
30
Another term for kinetic chain
Human movement system
31
Postural distortion patterns
Predictable patterns of muscle imbalances
Muscle imbalances —> poor posture —> improper movement —> injury
32
Results of muscle imbalances (name 3)
Altered reciprocal inhibition, synergistic dominance, and osteo and arthrokinematic dysfunction
33
Reciprocal inhibition
When agonist receives signal to contract its functional antagonist also receives an inhibitory signal allowing it to lengthen
34
Altered reciprocal inhibition caused by what
Overactive agonist muscle decreasing neural drive to antagonist
35
Synergistic dominance
Synergists take over function for a weak or inhibited prime mover
36
Three major arthrokinematic joint motions
Roll
Slide or glide
Spin
37
Three causes of altered joint motion
Altered length tension relationships
Force-couple relationships
Poor joint surface motion which results in poor movement efficiency
38
Neuromuscular efficiency
Ability of NS to recruit correct muscles to produce force, reduce force and dynamically stabilize the body’s structure
39
Muscle spindle def and function
Sensory receptors sensitive to change in length of the muscle and rate of that change
Prevent muscle from stretching too far or too fast
40
Stretch reflex
Signal from muscle spindle to cause muscle contraction to prevent injury
41
Golgi tendon organ
GTO
Located within point where muscle and tendon meet (musculotendinous junction)
Sensitive to changes in muscular tension and rate of tension change
Inhibitory action to muscle spindles
42
Authentic inhibition
Process by which GTO signal overpowers contraction impulse
43
Lengthening reaction
Neuro reactions that allows muscle to be stretched when a muscle is lengthened
44
Static stretching reaction
Lengthening reaction - muscle spindles activate stretch reflex , muscle spindles firing frequency decreases over time
45
Pattern overload
Consistently repeating same pattern of motion over long periods of time that can lead to dysfunction or injury
Time places abnormal stress on body
46
Cumulative injury cycle
Cycle where tissue trauma induces inflammation, spasms, adhesions, altered neuromuscular control and muscle imbalances
47
Two factors that support the need for flexibility training
Pattern overload
Cumulative injury cycle
48
Davis’s law
Soft tissue models along the line of stress
49
Soft tissue remodels starting with what?
Collagen matrix
50
How to correct muscle imbalances with flexibility?
Overactive muscle should endergo flexibility exercise
51
How to correct muscles imbalances?
Overactive - flexibility training
Underactive- strengthening
52
Cumulative injury cycle supports idea that repetitive movements lead to what?
Tissue trauma and inflammation
53
What does myofascial rolling target? 2 systems
NS and fascial system
54
Effects of myofascial rolling
Tissue relaxation and decreased pain
Increased local blood flow
Reduce restriction and adhesions
55
How do Muscle adhesions form?
Result of micro spasms in injured tissue (caused by inflammation)
56
What do muscle adhesions form?
Weak inelastic matrix that decreases normal mobility of soft tissue
57
DOMS cause
Mild damage to muscle cells similar to grade 1 muscle strain
58
How myofascial rolling affects muscle spindle excitation?
Pressure stimulates GYO and decreases muscle spindle excitation to release tension
59
How long to keep pressure on while foam rolling
30 seconds on tender area
60
Precautions for my facial techniques
Osteopenia, pregnancy, diabetes, verified veins, elderly, recent injury
61
Active stretching
Uses agonists and synergists to dynamically move the joint into a ROM
62
Physiological Effects of active stretching
Increased motor neuron excitability
Reciprocal inhibition of muscle being stretched
63
Active stretch mechanism of action
Reciprocal inhibition
64
Dynamic stretching
Uses force production to take a joint through ROM
65
Dynamic stretching mechanism of action
Reciprocal inhibition
66
Dynamic stretching training variables
1 set
10-15 reps
3-19 exercises
67
What should precede dynamic stretching if an individual possesses muscle imbalances?
Self myofascial techniques and static stretching
68
Goal of dynamic stretching?
To prepare the body for more intense activity
69
All exercise training recommendations must be individually determined and use what principle?
FITTE-VP
70
What does FITTE-VP stand for?
Frequency
Intensity
Type
Time
Enjoyment
Volume
Progression
71
Frequency
Training sessions per week
72
Recommended frequency of MODERATE intensity aerobic activity?
5 days per week or 150 minutes
73
Recommended frequency of VIGOROUS intensity aerobic activity
3 days per week
75 minutes per week
74
Recommended frequency by of MOD and VIGOROUS combination aerobic activities?
3-5 days per week
75
Best measure of training intensity
VO2 max
(But impractical)
76
Tanaka formula
HRmax = 208 - (0.7 x AGE)
77
Weakly increase of exercise volume to progress?
<10%
78
Ventilatory threshold
Point where switch from aerobic to anaerobic
79
Benefits of warm ups
Increased HR and respiratory rate
Increased tissue temp
Increased psychological prep
80
Two components of warm up
Flexibility techniques
Cardiovascular exercise
81
Training zone 1 metabolic marker, RPE (1-10, 6-20) and description
Below VT1
3-4
12-13
Light to moderate, starting to sweat, easy talk test
82
Training zone 2 metabolic marker, RPE (1-10, 6-20) and description
VT1 to midpoint
5-6
14-15
Challenging to hard, sweating and large breaths, continual talking is challenging
83
Training zone 3 metabolic marker, RPE (1-10, 6-20) and description
Midpoint to VT2
7-8
16-17
Vigorous to very hard, profuse sweating, vigorous breathing
84
Training zone 4 metabolic marker, RPE (1-10, 6-20) and description
Above VT2
9-10
18-20
Very hard to max effort, speech impossible or limited
85
Stage 2 training prerequisites in stage 1?
Maintain zone 1 30 mins 3x weekly
86
Stage 2 training focus
Increasing workload (speed, incline) to achieve greater fitness
87
Stage 2 aerobic interval workout
Vary intensities around VT1 in intervals
88
Stage 2 SS
When clients have adapted to intervals, maintain for 30 mins
89
Stage 3 required measurements
VT1 and 2
90
Stage 3 workout program and interval duration and progression
Must rotate between all three stages (1-3)
Stage 3 work intervals 30-60 seconds then progress
91
Stage 4 increases what energy system?
Anaerobic
92
Stage 4 interval time
5-10 seconds then increase
93
Common postural deviations in cardio training? (List 3)
Forward head and rounded shoulders
Anterior pelvic tilt
Adducted and internally rotated knees and pronated feet
94
Type of training for improved posture and increased resistance to injury?
Core training
95
Objective of core training?
Core stability
96
Core stability
Ability to maintain a given position by adequately stabilizing the spine while extremities move
97
Another term for the “core”
LPHC
Lumbo pelvic hip complex
98
Quadratus lumborum primary actions
Lateral flexion of spine
Elevation of pelvis
99
Local muscles (core) attachments?
On or near the vertebrae and often short attachments 1-2 vertebrae segments
100
Function of local muscles (core)
Dynamic control of spinal segments that limit excessive compression, shear and rotational forces
Maintaining proper posture of vertebral column
101
Local muscles fiber type?
Type I (slow twitch)
102
Global core muscles function
Move the trunk, transfer loads between upper and lower body and provide stability of the spine
103
Global core muscles examples
Rectus abdominis
External obliques
Lats
Glutes
Hip flexors
Extrinsic erector spinae
104
Anterior pelvic tilt imbalances
Overactive - hip flexors and back extensors
Underactive - abs, glutes
105
Posterior pelvic tilt imbalances
Overactive - hams and rectus abdominis
Underactive - erector spinae
106
Core training sequence (3 steps)
1. Intervertebral stability
2. Lumbopelvic stability
3. Movement efficiency
107
Intervertebral stability exercise examples
Marching
Floor bridge
Cobra
Fire hydrant
Planks
Dead bug
Bird dog
Farmers carry
108
Lumbopelvic stability exercise examples
Floor crunch
Back extension
Knee up
Cable rotation
109
Movement efficiency core training exercise examples
Medicine ball rotation chest press
Medicine ball pullover throw
Medicine ball oblique throw
Medicine ball soccer throw
110
Drawing In Activates what muscle?
Transverse abdominis
111
What muscle of the core creates tension in the thoracolumbar fascia?
Transverse abdominis
112
Triple extension to decrease stress if low back during rotation core movements
Hip extension
Knee extension
Ankle plantar flexion (extension)
113
Limits of stability
Area where individual can move center of gravity without changing base of support
114
Balance classifications (3)
Static
Semi dynamic
Dynamic
115
Static balance
Maintaining postural control while stationary
Ex: balance of one foot
116
Semi dynamic balance
Mountain balance within stationary limit of stability yet base is in motion
Ex: riding on skateboard
117
Dynamic balance
Maintain center of mass over ever changing limit of stability
Ex: running on uneven surface
118
Ability to feel COM moving towards limits of stability is a product of what three sense-based systems?
Vision
Vestibular
Somatosensation
119
Somatosensation
Ability to feel changes in pressure on the skin, muscle length and joint angles.
Involved in dynamic balance.
120
Sensorimotor function
Interaction between the way the body processes balance info with the motor response of the body to that info
121
Neuromuscular control
The response of the muscles within the body to control purposeful movement
Conscious or unconscious
122
Improved motor function in the lower extremities and neuromuscular control are a result of what type of training?
Balance training
123
Balance training leads to injury resistance to what types of movement?
Landing mechanics and single limb landing
Fall prevention in the elderly
Increased psychological confidence in older adults
124
Entry level balance exercise examples
Tandem stance
Single leg balance
Single leg hip internal and external rotation
Single leg lift and chop
Single leg arm and leg motion
125
Entry level balance exercises are designed to improve what?
Reflexive (automatic) muscle contractions to increase joint stability
126
Dynamic eccentric and concentric movement of balance leg examples
Single leg squat
Single leg Romanian deadlift
Multiplanar step up to balance
Multiplanar lunge to balance
(2nd progression)
127
Balance training to develop proper deceleration ability to move body from dynamic state to stationary exercise examples
Multiplanar hop with stabilization
Multiplanar single leg box hop UP with stabilization
Multiplanar single leg box hop DOWN with stabilization
128
Single leg balance technique
Ensure glutes are contracted on the balance leg
129
Single leg balance reach technique
Keep hips level to avoid strain on low back
130
Polymeric trains at developing what?
Muscular power
131
Polymeric training develops production of what force?
Ground reaction forces
132
Rate of force production
Ability to generate force as quickly as possible
133
Three phases of oluometric exercise
Eccentric phase
Amortization phase
Concentric phase
134
Eccentric phase of plyometric exercise
Preloading or stretching of the agonist muscle to store elastic energy and stimulate muscle spindles
135
Amortization phase of plyometric training
Transition period between eccentric and concentric contraction
Electromechanical delay
Shorter = more powerful movement
136
Amortization physiological event
Nerves meet synapse in spinal cord and signal sent to stretched muscle
137
Concentric phase physiological event
Elastic energy release, enhanced muscle force production
138
When to introduce plyometric training
After client achieves base of overall strength, proper core stability and balance
139
Plyometric exercises for beginners - movement type and examples
Small jumps with pause
Squat jump, box jump up and down, multiplanar jump with stabilization
140
Second progression for polymeric training
Jumps with more amplitude and dynamic motion, more speed
Squat jump, tuck jump, butt kick, power step up
141
Last progression of plyometric exercises
Explosive powerful movement
Ice skaters
Single leg power step up
Proprioceptive plyometrics
Depth jump
142
Lunge jump technique
Feet should always be pointed straight ahead
Front knee should not cave in
143
Butt kick safety
Ensure quad flexibility, otherwise client may arch lower back
144
145
Agility
Ability to sprint in multiple directions (running and cutting)
146
Speed formula
Stride length x stride rate
147
Frontside mechanics
Involves triple flexion
Proper alignment of the lead leg and pelvis during sprinting
Includes ankle dorsiflexion, knee flexion, hip flexion and a neutral pelvis
148
Backside mechanics
Triple extension - ankle plantar flexion, knee and hip extension
Proper alignment of rear leg and pelvis during sprinting Includes
Stronger push phase
149
SAQ drills for seniors
Varied size cone/hurdle stepovers
Stand up to figure 8
150
Beginner SAQ program design
4-6 drills
1-2 sets
2-3 reps
15-60s rest
151
Intermediate SAQ program design
6-8 drills
3-4 sets
3-5 reps
0-60s rest
152
Advanced SAQ program design
6-10 drills
3-5 sets
3-5 reps
0-90s rest
153
GAS model three stages
Alarm reaction
Resistance development
Exhaustion
154
Alarm reaction stage symptoms and onset after initial injury?
Fatigue, joint stiffness, DOMS
6-48 hrs after initial injury to neuromuscular symptoms
155
Progressive overload is required because why?
Body developers large resistance to harmful stimulus
156
Resistance development stage
Lead to training adaptations
Body will increase capability to recruit muscle fibers and distribute oxygen
157
Exhaustion stage
Prolonged stress can lead to exhaustion or distress. May lead to stress fractures, multiple strains and ligament sprains, joint pain and emotional fatigue.
Leads to injury and breakdown
158
Principle of specificity
SAID principle
Specific adaptation to imposed demands
Adaptations are specific to demand placed in the body
159
Mechanical specificity
Weight and movements placed in the body
Ex: low weight and high reps for muscular endurance, heavy weight for max strength
160
Neuromuscular specificity
Speed of contraction and exercise selection
161
Metabolic specificity
Energy demand on the body
Ex: minimal rest to build aerobic endurance
162
Stabilization
Body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements
Getting the right muscles to fire with the right amount of force in the proper plane of motion and at the right time to support joints and spine
163
164
Hypertrophy occurs due to increase in what proteins?
Myofibril
165
What is strength?
Ability of neuromuscular system to produce internal tension and overcome external force
166
Increase in number of motor units will lead to what?
Increased strength
167
Strength focused training works which muscle fiber type?
Type II - high tension output
168
Reps sets and intensities for stabilization and muscular endurance
Reps 12-20 or more
Sets 1-3
Intensity 50-70% 1RM
169
Reps sets and intensities for hypertrophy
Reps 6-12
Sets 3-6
Intensity 75-85% 1RM
170
Reps sets and intensity for max strength
Reps 1-5
Sets 4-6
Intensity 85-100% 1RM
171
Reps sets and intensity for power
Reps 1-10
Sets 3-6
Intensity 10% BW with medicine ball, 30-45% with weights
172
Training frequency for beginners
2-3 sessions/week
173
Training frequency for intermediates
3 if total body sessions
4 if split regimen
174
Training frequency for advanced
4-6
175
Typical training duration
30-90 mins
176
Peripheral heart action
Variation of circuit training that alternates upper and lower body exercises throughout the set
177
Vertical loading
Form of training where strength training exercises are performed in rapid succession
UPPER BODY —> LOWER BODY
178
Horizontal loading
Performing all sets for body part before moving on to the next
179
Single set system
One set per exercise
Only TWO SESSIONS/week
Good for beginners, prevents injury
180
Post activation potentiation (PAP)
Important in COMPLEX TRAINING
acute muscle-force generation is increased as a result of inner contractions of the muscle
181
The peripheral heart action training system
Circuit training that alternates upper and lower body exercises throughout
182
Breathing technique during resistance training
Breathe in - eccentric
Breathe out - concentric
183
Valsalva maneuver
For MAX or NEAR MAX lifts
Spinal stability
Create intra abdominal pressure
Not recommended in hypertensive patients
184
Stabilization exercise temp and sets and reps
Slow tempo
High reps 12-20
Low sets 1-3
185
When pressing overhead, make sure low back does not arch. May indicate what over/Underactive muscles?
Overactive - Lats
Underactive - abs
186
Common compensation is low back arch during push ups. This is an indicator of what Underactive muscle?
Abs
187
Shoulder shrug is common compensation in standing cable chest press. This can indicate what overactive muscle?
Upper traps
188
When performing rows, how should client initiate the movement?
Retracting and depressing the shoulder blades
189
List two muscles involved in externally rotating the shoulder
Infraspinatus
Teres minor
190
Muscle that internally rotates the shoulder
Subscapularis
191
Lateral raise will help strengthen what muscle?
Middle deltoid
192
Ball combo one exercises
YTA
193
How to maintain proper scapular stability during bicep curl?
Keep scapulae retracted
194
Hammer curls strength what muscles ?
Biceps
Forearm
195
Closer hands on close grip bench press will increase activation of what muscle?
Triceps
196
Proper hand position for close grip bench press?
Slightly inside shoulder width
197
Exercise to regress lunges?
Step ups
198
Forward head of overactive muscles
Cervical spine extensors
Levator scapulae
Upper traps
199
5-10-5 drill
Start at middle cone
Sprint 5
Change direction
Sprint 10
Change direction
Sprint 5
200
Modified box drill
Begin at middle cone
Coach calls out cone number
Client moves to appropriate cone and return to middle
201
T drill
Start at bottom cone
Sprint
Side shuffle
Carioca
Side shuffle
Backpedal
Repeat
202
Box drill
Start at corner of box (10 yards)
Sprint
Side shuffle
Backpedal
Carioca
Repeat
203
Left drill
2 cones back and forth
Sprint
Backpedal
Side shuffle
Side shuffle
Carioca
Carioca
Sprint
204
SAQ beginner exercises, sets, reps, rest
4-6 drills
Cone shuffle
Agility ladder drills
1-2 sets
2-3 reps
15-60s rest
205
SAQ intermediate exercises, number of drills sets reps and rest
6-8 drills
5-10-5, T drill, box drill, and stand up to figure 8
3-4 sets
3-5 reps
0-60s rest
206
SAQ Advanced exercises number of drills, sets reps and rest
6-10 drills with high unpredictability
Modified box drill
Partner mirror drill
Timed drills
3-5 sets
3-5 reps
0-90s rest
