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84 Cards in this Set
- Front
- Back
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(Unit 1 Quiz) A resistance training system that is a variation of circuit training and that alternates upper body and lower body exercises throughout the circuit is called? |
Peripheral heart action |
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(Unit 1 Quiz) A squat, curl, to two-arm press exercise is an example of an exercise from which phase in the OPT model? |
Strength |
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(Unit 1 Quiz) The dividing of a training program into smaller, progressive stages is termed? |
Periodization |
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(Unit 1 Quiz) What is the goal of Phase 5: Power Training? |
Enhance neuromuscular efficiency |
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(Unit 1 Quiz) What is the best definition of neuromuscular efficiency? |
Ability of neuromuscular system to enable all muscles to efficiently work together in all planes of motion |
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(Unit 1 Quiz) What is the best example of performing an exercise in a proprioceptively enriched environment? |
Dumbbell chest press on stability ball |
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(Unit 1 Quiz) What is the immediate progression of the two-arm ball squat, curl to press exercise? |
Alternating-arm ball squat, curl to press |
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(Unit 1 Quiz) What is the proper method of progression for the stabilization phase? |
Proprioception |
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(Unit 1 Quiz) Which of the following is a regression of the two-leg, alternating-arm standing cable row exercise? |
Seated Cable Row Exercise |
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(Unit 1 Quiz) Which term refers to the energy demand placed on the body? |
Metabolic specificity |
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(Chapter 13 Resistance Training Concepts) General Adaptation Syndrome |
term used to describe how the body responds and adapts to stress |
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(Chapter 13 Resistance Training Concepts) Table 13.1 Adaptive benefits of resistance training (physiologic) |
1. Improved cardiovascular efficiency 2. Beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations 3. Increased bone density 4. Increased metabolic efficiency (metabolism) |
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(Chapter 13 Resistance Training Concepts) Table 13.1 Adaptive benefits of resistance training (Physical) |
1. Increased tissue (muscle, tendons, ligaments) tensile strength 2. Increased cross-sectional area of muscle fibers 3. Decreased body fat |
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(Chapter 13 Resistance Training Concepts) Table 13.1 Adaptive benefits of resistance training (Performance) |
1. Increased neuromuscular control (coordination) 2. Increased endurance 3. Increased strength 4. Increased power |
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(Chapter 13 Resistance Training Concepts) What are the 3 stages in order of the general adaptation syndrome? (Table 13.2) |
1. Alarm Reaction 2. Resistance development 3. Exhaustion |
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(Chapter 13 Resistance Training Concepts) Table 13.2 Alarm Reaction Stage (what is the reaction?) |
Stage: Alarm Reaction Reaction: Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body |
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(Chapter 13 Resistance Training Concepts) Table 13.2 Resistance development Stage (what is the reaction?) |
Stage: Resistance Development Reaction: Increased functional capacity to adapt to stressor such as increasing motor unit recruitment |
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(Chapter 13 Resistance Training Concepts) Table 13.2 Exhaustion Stage (what is the reaction?) |
Stage: Exhaustion Reaction: A prolonged intolerable stressor produces fatigue and leads to a breakdown in the system of injury |
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(Chapter 13 Resistance Training Concepts) What is the SAID principle? |
principle that states the body will adapt to the specific demands that are placed on it |
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(Chapter 13 Resistance Training Concepts) What are the main adaptations that occur from resistance training? (Table 13.3) |
Stabilization; Muscular Endurance; Hypertrophy; Strength; and Power |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Single-Set? (Table 13.3) |
Performing one set of each exercise |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Multiple-Set? (Table 13.3) |
Performing a multiple number of sets for each exercise |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Pyramid? (Table 13.3) |
Increasing (or decreasing) weight with each set |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Superset? (Table 13.3) |
Performing two exercises in rapid succession with minimal rest |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Drop-sets? (Table 13.3) |
Performing a set to failure, then removing a small percentage of the load and continuing with the set |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Circuit training? (Table 13.3) |
Performing a series of exercises, one after the other, with minimal rest |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Peripheral heart action? (Table 13.3) |
A variation of circuit training that uses different exercises (upper and lower body) for each set through the circuit |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Split-routine? (Table 13.3) |
A routine that trains different body parts on separate days |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Vertical loading? (Table 13.3) |
Performing exercises on the OPT template one after the other, in a vertical manner down the template |
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(Chapter 13 Resistance Training Concepts) Resistance training system: Horizontal loading? (Table 13.3) |
Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part) |
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(Chapter 13 Resistance Training Concepts) Table 13.4 Peripheral Heart Action System: Sample Workout (Set 1) |
Set 1: Stabilization 1. Ball dumbell chest press 2. Ball squat 3. Single-Leg Cable Row 4. Step-Up to Balance 5. Single-Leg dumbbell shoulder press |
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(Chapter 13 Resistance Training Concepts) Table 13.4 Peripheral Heart Action System: Sample Workout (Set 2) |
Set 2: Strength 1. Bench press 2. Barbell squat 3. Seated row 4. Romanian deadlift 5. Seated dumbbell shoulder press |
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(Chapter 13 Resistance Training Concepts) Table 13.4 Peripheral Heart Action System: Sample Workout (Set 3) |
Set 3: Power 1. Medicine ball chest press 2. Squat jump 3. Soccer throw 4. Power step-up 5. Front medicine ball oblique throw |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Ball Squat, Curl to Press? |
Decrease range of motion |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Ball Squat, Curl to Press? |
a. Alternating-arm b. One-arm c. Single-leg |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Multiplanar Step-Up Balance, Curl, to Overhead Press? |
Omit balance |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Multiplanar Step-Up Balance, Curl, to Overhead Press? |
a. Frontal plane b. Transverse plane |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Ball Dumbbell Chest Press? |
Dumbbell chest press progression on bench |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Ball Dumbbell Chest Press? |
a. Alternating-arm b. Single-arm |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Standing Cable Row? |
Seated |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Standing Cable Row? |
a. Two-legs, alternating arms b. Two-legs, one-arm c. Single-leg, two-arms d. Single-leg, alternating-arm e. Single-leg, one-arm |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Ball Dumbbell Row? |
Kneeling over ball |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Ball Dumbbell Row? |
a. Alternating-arm b. One-arm |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Single-Leg Dumbbell Scaption? |
a. Two-Legs b. Seated |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Single-Leg Dumbbell Scaption? |
a. Single-leg, alternating-arm b. Single-leg, single-arm c. Proprioceptive modalities |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Seated Stability Ball Military Press? |
Seated on a bench |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Seated Stability Ball Military Press? |
a. Alternating-arm b. One-arm c. Standing |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Single-Leg Dumbbell Curl? |
Two-leg |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Single-Leg Dumbbell Curl? |
a. Alternating-arm b. Single-arm c. Proprioceptive modalities |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Single-Leg Barbell Curl? |
Two-leg |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Single-Leg Barbell Curl? |
Proprioceptive modalities |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Supine Ball Dumbbell Triceps Extensions? |
On bench |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Supine Ball Dumbbell Triceps Extensions? |
a. Alternating-arms b. One-arm |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Ball Squat? |
a. Decrease range of motion b. Holding on to a stable support |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Ball Squat? |
Squat without a stability ball |
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(Chapter 13 Resistance Training Concepts) What are the regressions of: Multiplanar Step-Up to Balance? |
a. Omit balance b. Decrease step height |
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(Chapter 13 Resistance Training Concepts) What are the progressions of: Multiplanar Step-Up to Balance? |
a. Frontal plane step-up b. Transverse plane step-up |
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(Unit 2) Soleus (isolated function?) |
concentrically accelerates plantar flexion |
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(Unit 2) Soleus (laymen terms?) |
points foot away from shin |
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(Unit 2) Gastrocnemius (isolated function?) |
concentrically accelerates plantar flexion |
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(Unit 2) Gastrocnemius (laymen terms?) |
points foot away from shin |
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(Unit 2) Gluteus maximus (isolated function?) |
concentrically accelerates hip extension and external rotation |
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(Unit 2) Gluteus maximus (laymen terms?) |
lifts leg up, moves leg away from mid-line of body, turns leg inwards |
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(Unit 2) Psoas (isolated function?) |
-concentrically accelerates hip flexion and external rotation -concentrically extends and rotates lumbar spine |
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(Unit 2) Psoas (laymen terms?) |
lifts leg up, turn leg outwards, and pulls torso backwards |
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(Unit 2) Latissimus Dorsi (isolated function?) |
concentrically accelerates shoulder extension, adduction, and internal rotation |
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(Unit 2) Latissimus Dorsi (laymen terms?) |
pulls arms down, rotates arm inwards, pulls arms in towards sides |
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(Unit 2) What are the 5 Kinetic Chain Checkpoints? |
1. Foot and ankle 2. Knee 3. Lumbo-pelvic-hip complex (LPHC) 4. Shoulders 5. Head and cervical spine |
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(Unit 2) What are the Kinetic Chain Checkpoints in the Anterior view? |
-Feet -Knees |
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(Unit 2) What are the Kinetic Chain Checkpoints in the Lateral view? |
-LPHC -Shoulders -Head and cervical spine |
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(Unit 2) What are the Kinetic Chain Checkpoints in the posterior view? |
-with experience, all check points |
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(Unit 2) Static Postural Assessment (anterior view?) |
-Feet --straight ahead and parallel --not flattened --not externally rotated -Knees --inline with toes --not abducted or adducted |
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(Unit 2) Static Postural Assessment (lateral view?) |
-LPHC --neutral or level pelvis -Shoulders --not rounded --not elevated -Head/Neck --not forward --not tilted |
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(Unit 2) Static Postural Assessment (posterior view?) |
-Feet --heels straight and parallel -Knees --not ab/adducted -LPHC --level hips -Shoulders --level -Head --level, not tilted |
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(Unit 2) Overhead Squat Assessment Definition |
-designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control -typically 5 reps from the front -5 reps from side |
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(Unit 2) Overhead Squat Assessment Set Up |
-remove footwear -stand feet shoulder-width apart -toe pointed straight ahead -foot/ankle in neutral position -arms up over the head |
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(Unit 2) Overhead Squat Assessment (anterior view compensations?) |
-feet flatten out -feet turn out -knees cave in |
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(Unit 2) Overhead Squat Assessment (lateral view compensations?) |
-low back arch -forward lean -arms fall forward |
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(Unit 2) Single Leg Squat Assessment Definition |
-transitional movement assessment that assesses dynamic flexibility, core strength, balance, and overall neuromuscular control -may be too difficult for some -if client has poor overhead squat, may substitute single leg balance |
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(Unit 2) Single Leg Squat Assessment Set Up |
-have client stand on one leg -foot pointed straight -hands on hips -LPHC neutral -squat to comfortable height -5 reps anterior only |
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(Unit 2) Single Leg Squat Compensations |
-does knee cave in? (adduction and internal rotation) -can client balance to complete movement? |
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(Unit 2) Pushing/PUlling compensations (3 lateral checkpoints) |
1. low back arch 2. shoulders elevate 3. forward head |
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(Unit 2) Davies Test |
(2 pieces of tape 36 in apart or narrower) -start in push up position -move hands side to side -15 seconds -repeat for 3 trials -count total touches |
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(Unit 2) Shark Skill Test |
(use 9-12 by 12in boxes) -starts in center, hopping in designated pattern -begin on one leg hand on hips -2 leg for regression -use one practice run per side -deduct 10seconds for --non hopping leg touches ground --hands come off hips --foot goes in wrong square --foot does not return to center square |
