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Techniques & Training Flashcards

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1
Q

a systematic and progressive
approach to fitness training; components include

A

flexibility, cardiorespiratory, core,
balance, plyometric (reactive), SAQ, and resistance training.

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2
Q

Benefits of flexibility training

A

include increased joint ROM, possible decrease in muscle
soreness, and a potential reduction in injury risk.

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3
Q

Benefits of cardiorespiratory training

A

include decreased heart rate and blood pressure
while increasing stroke volume and cardiac output.

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4
Q

Benefits of core training

A

include enhanced posture; better bodily function for daily
living; increased balance, stabilization and coordination of the kinetic chain; minimized
low-back pain; and improved skill-related movements.

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5
Q

Benefits of balance training

A

include reducing risk of falls and ankle sprains while
improving proprioception and agility-based activities.

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6
Q

Benefits of plyometric (reactive) training.

A

include improved bone mineral density and soft tissue strength, expression of power and explosiveness, while also increasing metabolic expenditures required for weight management.

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7
Q

Benefits of SAQ training

A

include improved top speed, change in direction, and rate of
acceleration and deceleration

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8
Q

Benefits of resistance training

A

include increased endurance, strength, and power; muscular hypertrophy; and weight management.

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9
Q

The OPT models three different levels of training

A

stabilization, strength, and power

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10
Q

five phases of OPT model

A

Phase 1 Stabilization Endurance Training Phase 2 Strength Endurance Training
Phase 3 Muscular Development Training
Phase 4 Maximal Strength Training
Phase 5 Power Training

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11
Q

Define Flexibility

A

normal extensibility of all soft tissues that allows the complete ROM of a joint.

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12
Q

What is relative flexibility?

A

the process in which the HMS seeks the path of least resistance during functional movements.

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13
Q

two regional chains:

A

upper kinetic chain and lower kinetic chain.

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14
Q

Muscle imbalance causes

A

postural distortions, repetitive movement, cumulative trauma, emotional duress, poor training technique, poor bodily control, and
biased training patterns.

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15
Q

Muscle imbalance may result in what ?

A

altered reciprocal inhibition, synergistic dominance, and
osteo- and arthrokinematics dysfunction.

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16
Q

Synergistic dominance

A

a neuromuscular phenomenon that occurs when synergists
take over function for a weak or inhibited prime mover (agonist). This leads to altered
reciprocal inhibition of the antagonist muscle.

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17
Q

Osteokinematics

A

describes how the bones and joints are moving through a ROM,

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18
Q

arthrokinematics

A

describes the motion at the joint surfaces.

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19
Q

What causes Altered joint motion

A

can be caused by altered muscle length-tension relationships, force-couple relationships, and poor joint surface motion, which results in poor movement efficiency.

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20
Q

Neuromuscular efficiency

A

is the ability of the nervous system to recruit the correct muscles, produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion. individuals must have proper flexibility in all three planes of motion.

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21
Q

Common types of flexibility exercise

A

include self-myofascial techniques and static, active, and dynamic stretching.
.

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22
Q

Static stretching

A

is the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 30 seconds.

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23
Q

Active stretching

A

is the process of using agonists and synergists to dynamically move the joint into a ROM, holding for 1 to 2 seconds and repeating for 5 to 10 repetitions.

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24
Q

Dynamic stretching

A

uses the force production of a muscle and the body’s momentum to take a joint through the full available ROM.

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25
Cardiorespiratory fitness reflects
the ability of the cardiovascular and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
26
the FITTE-VP principle
frequency, intensity, type, time, enjoyment, volume, and progression.
27
Frequency
refers to the number of training sessions in a given time period, usually expressed as per week. • Moderate-intensity exercise (e.g., brisk walking) should be performed at least five times per week, whereas vigorous-intensity exercise (e.g., jogging or running) should be performed at least three times per week, or a combination of moderate-intensity and vigorous-intensity is also acceptable.
28
Intensity
refers to the level of demand that a given activity places on the body. calculating VO2 max, using percentages of maximal heart rate (HRmax), heart rate reserve (HRR), metabolic equivalents (METs), ratings of perceived exertion (RPE), and the talk test.
29
• Time
refers to the length of time engaged in an activity or exercise training session and is typically expressed in minutes. • Adults should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week, or an equivalent mix of moderate- and vigorous-intensity aerobic activity.
30
Type
refers to the mode of activity selected, such as cycling, running, or swimming.
31
Enjoyment
refers to the amount of pleasure derived from engaging in a specific exercise or activity.
32
Volume
represents the total amount of work performed in each timeframe, typically 1 week.
33
Progression
refers to how an exercise program advances.
34
• Each exercise training session should include
a warm-up phase, conditioning phase, and cool-down phase.
35
• Stage 1 is designed to help improve
cardiorespiratory fitness levels in apparently healthy sedentary clients using a target intensity below ventilatory threshold 1 (VT1) and involves steady-state aerobic exercise.
36
• A stage 2 workout consists of
a mix of recovery intervals just below VT1 (moderate intensity) and work intervals performed at an intensity just above VT1 (challenging to hard intensity). •
37
A stage 3 workout includes
the client moving in and out of training zones 1, 2, and 3.
38
• A stage 4 workout involves
interval training integrating all four training zones.
39
• Stage 5 focuses on
drills that help improve conditioning using linear, multidirectional, and sport-specific activities performed as conditioning and often combines high- intensity interval training with small-sided games and agility drills.
40
• Common postural deviations that clients may exhibit while engaging in cardiorespiratory training
include round shoulders and forward head, an anterior pelvic tilt, or adducted and internally rotated knees and pronated feet.
41
● The goal of Phase 2 Strength Endurance Training
is to enhance stabilization endurance while increasing prime mover strength.
42
● Phase 3 Muscular Development Training goal
maximal muscle growth or altered body composition (i.e., fat loss).
43
● Phase 4 Maximal Strength Training goal
maximal prime mover strength by lifting heavy loads.
44
● The goal of phase 5 Power Training
is to increase maximal strength and rate of force
45
five components to health-related physical fitness
Cardio respiratory, muscular strength, muscular endurance, flexibility, and body composition.
46
Core training is critical for
improving posture, enhancing performance, increasing injury resistance, and accelerating injury rehabilitation.
47
The core
defined by the structures that make up the lumbo-pelvic-hip complex (LPHC) and includes the global and local core musculature.
48
Local core muscles
attach on or near the vertebrae and provide dynamic control of the spinal segments, limiting excessive compression, shear, and rotational forces between spinal segments.
49
Global core muscles
are more superficial on the trunk and act to move the trunk, transfer loads between the upper and lower extremities, and provide stability of the spine by stabilizing multiple segments together as functional units.
50
Core training improves
injury resistance by contributing to more coordinated motion between the trunk and lower extremities during high-energy, sport-specific activities.
51
When developing a core training program, emphasize increasing what first
proprioceptive demand initially instead of increasing the external resistance and emphasize quality of movement across the LPHC.
52
variables that can be manipulated when designing a core training program,
planes of motion, ranges of motion, speed of motion, volume, and exercise modalities.
53
Start with what core exercises
that involve little motion of the spine and target the local core musculature. exercises include marching, floor/ball bridge, floor/ball cobra, plank, side plank, dead bug, and Palloff press.
54
Second level of core exercise progression
incorporates more motion at the spine that also targets global core muscles. exercises include floor/ball crunch, back extension, reverse crunch, knee-up, and cable rotation, lift, and chop.
55
•The last core exercise progression
explosive movement through the trunk and extremities. exercises include medicine ball chest pass, ball medicine ball pullover throw, front medicine ball oblique throw, side medicine ball oblique throw, medicine ball soccer throw, medicine ball woodchop throw, and medicine ball overhead throw.
56
Balance training
optimize performance, improve injury resistance, and enhance injury rehabilitation.
57
Maintaining balance
the ability of an individual to control the position of the center of gravity over the base of support.
58
Types of balance
static (stationary body position), semi-dynamic (the base supporting the body is in movement), and dynamic (ever-changing base of support)
59
The balance mechanism involves three key senses:
• Vision- which is typically used to provide information to the central nervous system about the body’s location in space • The vestibular senses, which are controlled by sensory receptors in the inner ear and provide the brain information about spatial orientation and the movement of the head in space • Somatosensation, which is the ability to feel changes in pressure on the skin, muscle length, and joint angles
60
What to include when designing a balance training program.
planes, range, and speed of motion, as well as the proprioceptive environment.
61
• Plyometric training uses what types of movements
explosive movements, such as bounding, jumping, or powerful upper body movements, to develop muscular power.
62
• Employing plyometric training develops what
efficient control and production of ground reaction forces, which can be used to project the body with a greater velocity or speed of movement.
63
Prior to performing explosive plyometric exercises clients must possess adequate what ?
core strength, joint stability, and range of motion and must balance efficiently
64
The three distinct phases of the stretch-shortening cycle involved in a plyometric exercise
the eccentric or loading phase, the amortization phase or transition phase, and the concentric or unloading phase.
65
• Plyometric exercises increase what?
rate of force production (power) and motor unit recruitment.
66
• Plyometric exercises progression
from simple to intermediate to advanced movements and from low intensity to moderate intensity to high intensity.
67
• Plyometric intensity describes
the amount of effort or stress applied by the muscles, connective tissue, and joints during plyometric drills and by the distance covered (height of a jump).
68
Plyometric volume
is expressed as the number of foot contacts, throws, or catches
69
recommendation for rest between polymeric training
at least 1 day between intense plyometric training sessions. At least 48 to 72 hours for novice individuals.
70
recovery times for polymetric training
60 to 120 seconds between drills
71
plyometric exercises for new or beginner clients
the movements should involve small jumps, and hold the landing position for 3–5 seconds
72
Second progression for polymetric training
• to involve jumps with more amplitude and dynamic motion performed with a repetitive tempo.
73
Last progression for polymetric training
exercises that are performed as fast and as explosively as possible.
74
.SAQ training will allow clients to enhance what abilities
to accelerate, decelerate, and dynamically stabilize their entire body during high-velocity movements in all planes of motion.
75
What is Speed
the product of stride rate and stride length refers to the velocity of distance covered divided by time.
76
What is Agility
the ability to start (or accelerate), stop (or decelerate and stabilize), and change direction while maintaining postural control.
77
What is Quickness
the ability to react to a stimulus and appropriately change the motion of the body in response to that stimulus.
78
Stride rate
is the number of strides taken in a given amount of time (or distance).
79
● Stride length
is the distance covered in one stride.
80
Proper running mechanics enables?
the client to maximize force generation through biomechanical efficiency.
81
● SAQ training for older adults may help prevent?
age-related decreases in bone density, coordinative ability, and muscular power.
82
●The high-intensity, short bouts of SAQ drills are a valid choice for?
interval training protocols with appropriate nonathletic populations, including weight-loss clients.
83
• The GAS model three stages of response to stress:
alarm reaction, resistance development, and exhaustion.
84
The alarm reaction stage
can include fatigue, joint stiffness, or delayed onset muscle soreness.
85
The resistance development stage
involves numerous physiological changes that ultimately lead to training adaptations that promote increases in performance.
86
exhaustion stage,
characterized by stress fractures, muscle strains and ligament sprains, joint pain, and emotional fatigue.
87
The principle of specificity/ SAID principle
describes the body’s responses and adaptations to exercise.
88
Mechanical specificity
refers to the weight and movements placed on the body.
89
Neuromuscular specificity
refers to the speed of contraction and exercise selection.
90
• Metabolic specificity
refers to the energy demand placed on the body.
91
The main adaptations that occur from resistance training
include stabilization, muscular endurance, hypertrophy, strength, and power.
92
• Stabilization
is the body’s ability to provide optimal dynamic joint support to maintain correct posture during all movements.
93
• Muscular endurance
is the ability to produce and maintain force production for prolonged periods of time.
94
• Muscular hypertrophy
the enlargement of skeletal muscle fibers.
95
Strength
is the ability of the neuromuscular system to produce internal tension, specifically in the muscles and connective tissues that pull on the bones, to overcome an external force.
96
• Power
is the ability of the neuromuscular system to produce the greatest possible force in the shortest possible time.
97
• Acute variables
repetitions, sets, training intensity, repetition tempo, rest intervals, training volume, training frequency, training duration, exercise selection, and exercise order.
98
training systems used to structure resistance training programs
warm-up set, single set, multiple set, pyramid, superset, complex training, drop set, giant set, rest-pause set, circuit training, peripheral heart action, split routine, vertical loading, and horizontal loading.

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