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48 Cards in this Set
- Front
- Back
- 3rd side (hint)
The integrative flexibility continuum consists of |
Corrective flexibility Active flexibility Functional flexibility |
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What does Corrective flexibility do? What is its inhibition? What phase(s) is it used in? |
Increases joint ROM, improves muscle imbalances, corrects altered joint motion. Autogenic inhibition; used for phase 1 training. |
Increase, improve, correct. Stabilization end. |
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What does active flexibility do? What is its inhibition? What phase(s) is it used in? |
Improves extensibility of soft tissue & increases NM efficiency. Reciprocal inhibition; phases 2-4 training. |
Improves & increases. Strength end, hypertrophy, max strength. |
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What does functional flexibility do? What is its inhibition? What phase(s) is it used in? |
Maintains integrated, multiplanar soft tissue extensibility & optimal NM control. Reciprocal inhibition; phase 5. |
Maintains. Power. |
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Self myofascial release (SMR) |
Gentle pressure that breaks up knots within muscles, helping release unwanted tension; autogenic inhibition. |
It’s not you it’s me. |
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Static stretching |
Passively taking a muscle to the point of tension & holding the stretch for a minimum of 30 secs; autogenic inhibition. |
Butterfly stretch. |
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Active-isolated stretching |
Uses agonists & synergist to dynamically move joints into a ROM; reciprocal inhibition. |
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Dynamic stretching |
Uses force production & momentum to move joints through full ROM; reciprocal inhibition. |
Multiplanar lunge with reach. |
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Autogenic inhibition |
When neural impulses that sense tension are greater than the impulses that cause muscles to contract; inhibits muscle spindles. |
3rd eye is greater than flexion. |
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Reciprocal inhibition |
Simultaneous contraction of one muscle, and relaxation of its agonist to allow movement. |
Same time. Changing shifts. |
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What stretches are used in Corrective flexibility? |
Self myofascial release (SMR) Static stretching |
2 types. Rolls & still. |
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What stretches used in active flexibility? |
Self-myofascial release (SMR) Active-isolated stretching |
2 types. Rolls & isolation. |
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What stretches are used in functional flexibility? |
Self-myofascial release (SMR) Dynamic stretching |
Rolls & moving. |
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Single set |
1 set of each exercise; good for beginners. |
Starters. |
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Multiple-set |
Multiple sets of each exercise. |
In the name. |
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Pyramid |
Increasing/decreasing weight with each set. |
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Superset |
Performing 2 exercises in rapid succession with little to no rest between. |
Enough time to catch your breath. |
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Circuit training |
Performing a series of exercises, one after the other with minimal rest between. |
End one, start another. Enough time to catch your breath. |
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Peripheral heart action |
Variation of circuit training; alternates upper/lower body exercises to improve circulation. |
Up/down. |
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Split-routine |
Breaking the body up into parts to be trained on separate days. |
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Vertical loading |
Alternating body parts trained from set to set; start with upper & move to lower body, then repeat. |
Top to bottom, again. |
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Horizontal loading |
Performing all sets for an exercise/body part before moving onto the next. |
Finish this first. |
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Resistance exercises for Stabilization (Phase 1) : Repetition Tempo, Type of weight/# of reps, Environment : |
4/2/1tempo 4sec Essentric action/ 2sec Isometric hold/ 1sec Concentric contr. Low weight/high reps. Unstable, controlled env. |
E.I.C (high-low) |
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Resistance exercises for Phase 1 Stabilization : |
Ball squat, curl to press. Multiplanar step up balance, curl, to OH press. Ball dumbbell chest press. Push-up. Standing cable row. Ball dumbbell row. Single/leg dumbbells scaption. Seated stability ball military press. Single/leg dumbbell curl. Single-leg barbell curl. Supine ball dumbbell triceps extension. Prone ball dumbbell triceps extension. Ball squat. Multiplanar step up to balance. |
14 exercises. |
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Resistance exercises for Strength (Phases 2-4) : Repetition Tempo, Type of weight/# of reps, Motion : |
2/0/2 tempo 2sec Eccentric act. 0sec Isometric hold. 2sec Concentric cont. Heavy wt-low-moderate reps. Full ROM. |
E.I.C. (Mod- -Mod) Flexibility. |
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Resistance exercises for Phases 2-4 Strength : |
Lunge to 2-arm dumbbell press. Squat to 2-arm press. 2-arm push press. Barbell clean. Flat dumbbell chest press. Barbell bench press. Seated cable row. Seated dumbbell shoulder press. Seated shoulder press machine. Seated 2-arm dumbbell biceps curls. Bicep curl machine. Cable push downs. Supine bench barbell triceps extension. Leg press. Barbell squat. |
17 exercises. 3 (2-armed) |
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Resistance exercises for Power (Phase 5) : Repetition Tempo, Type of weight/# of reps, Motion : |
Explosive tempo. Light weight/moderate reps. Full ROM. |
TNT. Flexibility. |
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Resistance exercises for Phase 5 Power : |
2-arm medicine ball chest pass. Rotation chest pass. Medicine ball pullover throw. Wood chop throw. Medicine ball scoop toss (shoulders). Medicine ball side oblique throw. Squat jump. Tuck jump. |
8 exercises. 2 medicine ball, 1 throw, 1 pass. |
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Stage training |
Progressive cardio training that ensures continual adaptation, minimizing the risk of over training & injury. |
Leveling up to limit. |
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Stage 1 training is used to |
Improve cardio for apparently healthy sedentary individuals. |
Better running for well lazies. |
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What HR zone should those in Stage 1 training use? How should the exercises be? |
HR zone 1. Start slowly, work up to 30-60mins. |
Despacito. |
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Stage 2 training is for |
Individuals with low-moderate cardio fitness who are ready to train at higher intensities. |
Slightly fit. |
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What HR zone should those in Stage 2 training use? How long? When will individuals be ready for Stage 3 training? |
HR Zone 2 intervals, Zone 1 for recovery. 1min in Zone 2, 3mins in Zone 1 (1:3 work/rest ratio). Ready for Stage 3 when work/rest ratio is progressed to (1:1). |
Work/rest, Intervals/recovery. |
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Stage 3 training is for |
Advanced exercisers with moderately high cardio fitness levels; athletic performance. |
Very fit. |
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What HR zone should those in Stage 3 training use? How often should they exercise? Why? |
HR Zone 3 intervals, Zone 2 for recovery, Zone 1 for warm-up/cool-down. Once per week is adequate. Stage 2 & stage 1 days needed to avoid over training. |
Intervals/recovery. Before/after workout. |
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What is the importance of properly training for stabilization? |
Few people have properly developed local stabilization muscles. An efficient core is necessary for maintaining proper muscle balance throughout the chain. If movement system of core stronger stabilization system is weak, forces are not transferred/used properly. |
Stabilization. Strong core=good KC. Bad core+weak stabilizers=forces? |
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The 3 optimal neuromuscular control subdivisions |
Normal length-tension relationships. Normal force-couple relationships. Normal joint arthrokinematics. |
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Normal length tension relationships, force couple relationships, & joint arthrokinematics lead to optimal |
Optimal sensorimotor integration. Optimal NM efficiency. Optimal tissue recovery. |
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Drawing-in-maneuver |
Recruit core stabilizers by drawing the navel toward the spine (local stabilization system). |
Call on the local abs! |
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Bracing |
Contracting abdominals, lower back, & glutes together to stabilize the LPHC (global movement system) |
Flex to keep the world up. |
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The integrated performance paradigm shows that |
Adequate force reduction (eccentric) & stabilization (core/NM) are required for optimal force production (concentric) |
Producing force. |
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Balance training increases awareness of |
Limit of stability (balance threshold) using controlled instability. |
Are you stable? |
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Balance training develops, improves, & restores |
Synergy & synchronicity for dynamic joint stabilization & optimal NM control. |
Syns of being stable & in control. |
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Balance training trains |
Functional movements in a proprioceptively enriched environment with appropriate progressions, correct technique, & at varying speeds. |
Moving with rich folk. |
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Balance training facilities |
Maximal sensory input to the CNS, resulting in the selection of the proper movement patterns. |
My highest 2 cents to move right. |
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Proprioceptive Progressions for Stable, Static, Slow, 2-arms:legs, Eyes open, Known : |
Stable ➡️ Unstable Static➡️Dynamic Slow➡️Fast 2-arms/legs➡️Single-arm/leg Eyes open➡️Eyes closed Known➡️Unknown |
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Proprioceptive Modalities : starting with the floor (most stable) |
Floor (most stable) ➡️ Balance beam➡️ Half foam roll➡️ Foam pad (Airex)➡️ Balance disc (DynaDisc)➡️ Wobble board (Bosu; least stable) |
5 modalities after floor. |
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Progressing Body Position starting with Supine (most stable) |
Supine (most stable)⬇️ Prone⬇️ Side yielding⬇️ Kneeling⬇️ Half-kneeling⬇️ Standing : 2 legs/stable (on floor)⬇️ 1 leg/stable (on floor)⬇️ 2 legs unstable (on proprioceptive modality) 1 leg unstable (on proprioceptive modality; least stable) |
8 progressions after supine. |