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64 Cards in this Set
- Front
- Back
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Flexibility exercises in which agonists move a limb through a full range of motion, allowing the antagonists to stretch
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Active-isolated stretching
Ch 6 |
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The components that specify how each exercise is to be performed
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Acute variables
Ch 6 |
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The second stage of the GAS in which physiological changes take place in order to meet the demands of the newly imposed stress
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Adaptation phase
Ch 6 |
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The ability to maintain center of gravity over a changing base of support while changing direction at various speeds
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Agility
Ch 6 |
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The first stage of the GAS; the initial phase of response to a new stimuli within the human movement system
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Alarm phase
Ch 6 |
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The second phase of the integrated performance paradigm requiring an isometric muscle contraction
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Amortization phase
Ch 6 |
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The point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; also called the lactate threshold.
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Anaerobic threshold
Ch 6 |
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The process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle
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Autogenic inhibition
Ch 6 |
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Ability to maintain the body’s center of gravity within its base of support
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Balance
Ch 6 |
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A series of exercises performed in order to ensure a full-body resistance training session combined with cardiorespiratory exercise.
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Circuit training
Ch 6 |
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Flexibility training that is applied with the goal of improving muscle imbalances and correcting altered joint mechanics
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Corrective flexibility
Ch 6 |
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Ability to maintain equilibrium through the intended path of motion when external forces are present
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Dynamic balance
Ch 6 |
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Multiplanar extensibility with optimal neuromuscular control through a full range of motion
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Dynamic stretching
Ch 6 |
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The third stage of GAS in which stress continues beyond the body’s ability to adapt, leading to potential physiological and structural breakdown.
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Exhaustion phase
Ch 6 |
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The number of activation signals sent to a single motor unit in 1 second
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Firing frequency
Ch 6 |
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Integrated, multiplanar movement that involves acceleration, stabilization, and deceleration
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Function
Ch 6 |
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(1) How the kinetic chain responds and adapts to imposed demands. (2) How the body responds and adapts to stress.
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General adaptation syndrome (GAS)
Ch 6 |
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A method of establishing training intensity based on the difference between a client’s predicted maximal heart rate and his or her resting heart rate.
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Heart rate reserve (HRR) method
Ch 6 |
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The ability or tendency of an organism or a cell to maintain internal equilibrium by adjusting its physiological processes
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Homeostasis
Ch 6 |
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Enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension
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Hypertrophy
Ch 6 |
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A forceful cycle of muscle contraction that involves eccentric loading of the muscle, isometric muscle contraction, and concentric muscle contraction.
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Integrated performance paradigm (stretch–shortening cycle)
Ch 6 |
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A comprehensive training approach that combines all the components necessary to help a client achieve optimum performance
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Integrated training
Ch 6 |
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The ability of the neuromuscular system to allow all muscles to work together with proper activation and timing
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Intermuscular coordination
Ch 6 |
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Training that alternates between intense exertion and periods of rest or lighter exertion
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Interval training
Ch 6 |
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The ability of the neuromuscular system to allow optimal levels of motor unit recruitment and synchronization within a muscle
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Intramuscular coordination
Ch 6 |
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Ability to prepare, maintain, anticipate, and restore stability at each joint
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Joint stability
Ch 6 |
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The maximum force a muscle can produce in a single voluntary effort, regardless of the rate of force production
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Maximal strength
Ch 6 |
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(1) The specific muscular requirements using different weights and movements that are performed to increase strength or endurance in certain body parts. (2) The weights and movements placed on the body
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Mechanical specificity
Ch 6 |
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Energy demand placed on the body.
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Metabolic specificity
Ch 6 |
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One motor neuron and the muscle fibers it connects (innervates) with
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Motor unit
Ch 6 |
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The activation of motor units in a successive manner to produce more strength.
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Motor unit recruitment
Ch 6 |
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The simultaneous recruitment of multiple motor units resulting in more muscle tissue contracting at the same time
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Motor unit synchronization
Ch 6 |
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The specific muscular contractions using different speeds and patterns that are performed to increase neuromuscular efficiency.
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Neuromuscular specificity
Ch 6 |
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States that in order to create physiological changes an exercise stimulus must be applied at an intensity greater than the body is accustomed to receiving
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Overload principle
Ch 6 |
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Excessive frequency, volume, or intensity of training, resulting in fatigue; also caused by a lack of proper rest and recovery.
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Overtraining syndrome (OTS)
Ch 6 |
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A disturbance of equilibrium; shaking
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Perturbation
Ch 6 |
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Ability to prepare, maintain, anticipate, and restore stability of the entire human movement system
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Postural stability
Ch 6 |
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The ability to produce a large amount of force in a short amount of time
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Power
Ch 6 |
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Rationale for challenging the kinetic chain with a wide variety of exercises and stimuli.
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Principle of variation
Ch 6 |
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Unstable, yet controllable environments
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Proprioceptively enriched environments
Ch 6 |
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The ability to react to a stimulus with an appropriate muscular response without hesitation.
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Quickness
Ch 6 |
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Ability of muscles to exert maximal force output in a minimal amount of time
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Rate of force production
Ch 6 |
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A technique used to express or validate how hard a client feels he or she is working during exercise
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Rating of perceived exertion
Ch 6 |
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Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction
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Reactive training
Ch 6 |
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One complete movement of a single exercise
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Repetition
Ch 6 |
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The number of contractions of the heart occurring in 1 minute while the body is at rest
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Resting heart rate (RHR)
Ch 6 |
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A complex interaction involving the muscular system, PNS, and CNS to obtain balance or postural control
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Sensorimotor control
Ch 6 |
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The ability of the nervous system to gather and interpret information to anticipate and execute the proper motor response.
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Sensorimotor integration
Ch 6 |
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A group of consecutive repetitions
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Set
Ch 6 |
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States that the type of exercise stimulus placed on the body will determine the expected physiological outcome
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Specific adaptation to imposed demands (SAID) principle
Ch 6 |
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The straight-ahead velocity of an individual
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Speed
Ch 6 |
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Ability to maintain equilibrium in place with no external forces.
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Static balance
Ch 6 |
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Ability of the neuromuscular system to provide internal tension and exert force against external resistance
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Strength
Ch 6 |
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The distance covered with each stride
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Stride length
Ch 6 |
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The number of strides taken in a given amount of time (or distance).
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Stride rate
Ch 6 |
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The point during graded exercise at which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production
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Ventilatory threshold (Tvent)
Ch 6 |
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The highest rate of oxygen transport and utilization achieved at maximal physical exertion.
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VO2 Max Ch 6 |
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Integrated training is comprised of 7 individual modes of training, utilized appropriately and dynamically to allow clients to achieve their fitness goals in a safe and effective manner. The individual components are: flexibility, cardiorespiratory, core, balance, reactive, speed, agility, and quickness (SAQ), and resistance training.
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Modes of Training
Ch 6 |
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Integrated training is a comprehensive way to ensure a client’s safety and health, both in and out of the gym. Due to a number of lifestyle variables, low back pain and knee injuries affect a large portion of the population. By properly controlling and altering the assorted acute variables associated with the different modes of integrated training, programs can be designed to reduce the probability of these common afflictions occurring
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Reasons to Utilize Integrated Fitness Programs
Ch 6 |
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Flexibility is the normal extensibility of all soft tissue that allows for optimal range of motion. The functions and terminology surrounding flexibility, specifically the mechanoreceptors and the concept of autogenic inhibition, should be well understood in order to apply flexibility improvement techniques with clients
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The Importance of Flexibility
Ch 6 |
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Consists of three stages: corrective, active, and functional flexibility. The fitness level of a client and where he or she may be within the OPT model will determine the individual techniques to implement for flexibility improvement
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The Integrate Flexibility Continuum
Ch 6 |
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Essentially the core of the body. As the name states, it is the interworking relationship between the soft tissues surrounding the bones of the lumbar spine, hips, and pelvis
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The LPHC—The lumbo-pelvic-hip-complex
Ch 6 |
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Integrated balance training is a systematic and progressive training process designed to develop neuromuscular efficiency. By training in environments that are unstable but controlled, one can teach the body how to recruit the right muscle, at the right time, with the right amount of force. Increased levels of intramuscular coordination are essential for everyday quality of life. Whether running, climbing, participating in sport, or simply walking, balance is required to execute the desired task.
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The Importance and Science of Balance
Ch 6 |
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There are four primary adaptations related to resistance training: stabilization endurance, strength, hypertrophy, and power. They are the root principles behind the various levels of the OPT model, and must be well understood to correctly train clients in the safest and most efficient manner possible
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Strength Adaptations
Ch 6 |
