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79 Cards in this Set
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- Back
- 3rd side (hint)
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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) of Training is it used in? |
Increases joint ROM, improves muscle imbalances, corrects altered joint motion. Autogenic inhibition; used for phase 1. |
Increase, improve, correct. Stabilization end. |
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What does active flexibility do? What is its inhibition? What phase(s) of Training is it used in? |
Improves extensibility of soft tissue & increases NM efficiency. Reciprocal inhibition; phases 2-4. |
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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What is Self myofascial release (SMR)? How long is it held? What is its inhibition? |
Gentle pressure that breaks up knots within muscles, helping release unwanted tension. A minimum of 30 secs. Autogenic inhibition. |
It’s not you it’s me. |
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What is Static stretching? How long is is held & how many sets? What is its inhibition? |
Passively taking a muscle to the point of tension. A minimum of 30 secs for 1-3 sets. Autogenic inhibition. |
Butterfly stretch. |
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What does Active-isolated stretching do? How long is it held & how many sets/reps? What is its inhibition? |
Uses agonists & synergists to dynamically move joints into a ROM. 1-2 secs for 1-2 sets of 5-10. Reciprocal inhibition. |
2 Ists |
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What does Dynamic stretching do? How many sets, reps, & exercises? What is its inhibition? |
Uses force production & momentum to move joints through full ROM. 1-2 sets of 10-15 reps using 3-10 exercises. Reciprocal inhibition. |
The hard way. |
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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, & 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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What is a Single-Set? Who is it good for? |
1 set of each exercise. Beginners. |
Starters. |
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What is a 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 circuit. |
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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 weight, 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. Easy/medium |
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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 is a |
Progressive cardio training that ensures continual adaptation, minimizing the risk of over training & injury. |
Better running Less of a ... |
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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 start? |
HR zone 1. Slowly, working 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. Ready for more. |
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What HR zone should those in Stage 2 training use? What is their work to rest ratio.? 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 are 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 kinetic chain. If the movement system or core stabilization systems are weak, forces are not transferred/used properly. |
Not many locals, An F, Systems. |
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The 3 optimal neuromuscular control subdivisions |
Normal length-tension relationships. Normal force-couple relationships. Normal joint arthrokinematics. |
3 Norm. |
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Normal length tension relationships, force couple relationships, & joint arthrokinematics lead to 3 optimal |
Optimal sensorimotor integration. Optimal NM efficiency. Optimal tissue recovery. |
3 optionals SI, Eff, get back to normal. |
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Drawing-in-maneuver |
Recruits core stabilizers by drawing the navel toward the spine (local stabilization system). |
Call on the local abs! |
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Bracing |
Contracts the 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 the best 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 |
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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. Form & tempo. |
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Balance training facilities use |
Maximal sensory input to the CNS, resulting in the selection of the proper movement patterns. |
Powered to the... 5 ways to navigate the world Choose |
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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. |
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Plyometric (reactive) training |
Quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction. |
E.c. Then TNT C.c. |
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What happens during Resistance development? |
Body increases functional capacity to adapt to a stressor; once adapted, the increased stress is needed to produce a new response. |
BIF |
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Exhaustion |
Stressor is too much/lasting too long for systems to handle; causes breakdown or injury. |
System overload. |
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Specific adaptation to imposed demands (SAID) principal (principle of specificity) |
The body will specifically adapt to the type of demand placed on it. |
Adjusting to what is asked. It’s in the name. |
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What are the 3 principles of specificity? |
Mechanical Neuromuscular Metabolic |
MNM |
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Mechanical specificity |
The weight & movements placed on the body. |
Workout machine |
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Neuromuscular specificity |
The speed of contractions & exercise selection |
SOC |
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Metabolic specificity |
The energy demand placed on the body. |
Supply. |
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The principle of progressive overload |
Training stimulus must exceed current capabilities to elicit optimal physical, physiological, & performance adaptations. |
Do more to get better. 3 P’s |
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Principle of variation : variation can keep a person from |
Reaching exhaustion, while maximizing overload. |
Too tired to function. |
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The principle of variation is an important rationale for |
Challenging the kinetic chain with a wide variety of exercises. |
Dueling. It’s in the name. |
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Amortization (transition) phase |
Transition between eccentric (loading) & concentric (unloading) muscle actions during plyometric movements; the faster the switch, the more powerful the concentric action. |
Loading and Unloading. |
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Periodization |
Dividing a training program into distinct periods, training different adaptations in each. |
Separating the name. |
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What is a Training plan? What do you start with, & what do you progress to? |
Annual, monthly, & weekly programming. Start : high-volume, low-intensity training (phase 1) Progress : Low-volume, high-intensity training (phases 4 or 5) |
Time. Stabilization ➡️ Max strength & Power. |
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Progress the OPT phase every |
4-6 weeks in a linear fashion. |
Line. |
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Macrocycle |
Annual plan. |
Big |
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Mesocycle |
Monthly plan |
Medium |
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Microcycle |
Weekly plan |
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Undulating periodization |
Changing the OPT phase/acute variables daily/weekly to train multiple adaptations while still allowing for proper recovery. |
COP |
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What is an example of undulating periodization? |
Monday : High-intensity power workout. Wednesday : Low-intensity stabilization workout, while still recovering. Friday : Moderate intensity strength workout. |
Hard, easy, medium. |
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Intensity is the exercise level of |
Effort compared to maximal effort; written as % of 1RM. |
2E’s |
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What is volume? When does it vary? |
Amount of physical training performed within a specific period of time. Depending on the OPT phase & individual status & abilities. |
APT |
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Speed, agility, & quickness (SAQ) training |
React to ground forces; enhances ability to accelerate, decelerate, & dynamically stabilize the entire body. |
GF |
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What is FITTE principle? |
Frequency Intensity Time Type Enjoyment |
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The FITTE principal : Frequency |
The number of training sessions in a given timeframe. |
NOT |
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Speed is the ability to |
Move the body in 1 intended direction as fast as possible; stride rate X stride length. |
M |
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Agility is the ability to |
Start, stop, & change direction quickly, while maintaining proper posture. |
SSC |
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Quickness is the ability to |
React & change body position with maximum rate of force production. |
RAC |
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Core & speed ladder drills are |
The primary method to train SAQ clients with. |
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What are the 3 stages of general adaptation syndrome? |
Alarm reaction. Resistance development. Exhaustion. |
ARE |
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Alarm reaction |
Initial reaction to a stressor, activates protective processes in the body. |
First impression to tension. It’s in the name. |
