Nasm Essentials Of Personal Fitness Training : Ch 15 : Intro To Exercises

Front 1

Ball wall squat :

Back 1

Back (Definition)

Front 2

Resistance can also come in the form of elasticity through the use of

Back 2

Tubing & bands.

Front 3

Strength training machines are a good resistance training method for

Back 3

New clients.

Front 4

Strength training machines offer those new to exercise a

Back 4

Safer & effective option to freeways.

Front 5

Machines tend to keep the individual in a

Back 5

Fixed plane of motion.

Front 6

Using a machine and staying in a fixed plane of motion limits

Back 6

Excessive ROM that may result in unnecessary musculoskeletal stress.

Front 7

Strength training machines may also be the strength modality of choice for those who

Back 7

Lacks stability or have other functional limitations

Hint 7

The elderly use Machines more.

Front 8

Strength training machines allow individuals to change the

Back 8

Load rather quickly with a simple pull of a pin or turn of the dial.

Front 9

Strength machines are generally regarded as inferior to free weights for improving

Back 9

Core stability & neuromuscular efficiency (proper movement patterns)

Front 10

Strength training machines offer artificial

Back 10

Support versus one’s core musculature providing stability.

Front 11

Machines often times fail to accommodate

Back 11

Multi joint movements that incorporate the use of both the upper/lower extremities simultaneously.

Front 12

Not all strength-training machines are designed to fit all

Back 12

Body types, limiting the effectiveness of exercise, possibly creating more stress to the joints.

Front 13

Machines primarily work in one

Back 13

Plane of motion & can limit one’s ability to develop strength in all planes.

Front 14

A client beginning by performing a chest press machine during their initial week of training to become acclimated to resistance exercise will then progress to progressing from a chest press machine to a dumbbell chest press puts an individual in a new

Back 14

Dumbbell chest press.

Front 15

Progressing from a chest press machine to a dumbbell chest press puts an individual in a new

Back 15

Position (supine).

Front 16

Do use of dumbbells forces the individual to have to

Back 16

Stabilize their self on the bench through their core muscles, creating greater demand on the shoulder stability to handle.

Front 17

The progression from a dumbbell chest press would be

Back 17

A stability ball dumbbell chest press.

Front 18

Progression from chest press machine :

Back 18

Back (Definition)

Front 19

Pros and cons of strength machines & free weights :

Back 19

Back (Definition)

Front 20

Free weights allow for individuals to perform exercises in

Back 20

All planes of motion (sagittal, transfers, frontal)

Front 21

Free weights can be used with various degrees of

Back 21

Amplitude & ROM consistent with those experienced in daily life & sports.

Front 22

Combining all of these emotions use during free weights will

Back 22

Motor learning & improve overall NM efficiency & performance.

Front 23

Free weight exercises can be easily progressed from

Back 23

Bilateral see you in a lateral movements.

Front 24

When free weight exercises are progressed what do they provide?

Back 24

A greater demand on core stability & proprioception.

Front 25

The dumbbell chest press exercise can be progressed from

Back 25

Two-arms, to alternating arms, to one arm.

Front 26

Relay exercises allow individuals to perform ___ movements incorporating the entire ___.

Back 26

Multijoint (complex)

Kinetic chain

Front 27

Performing complex exercises requires more

Back 27

Energy, enabling individuals to expand more calories in a shorter period.

Hint 27

This type of exercise is ideal for individuals seeking alterations in body comp.

Front 28

Free weights are a great way to enhance the

Back 28

Stability, strength, & power in an individual.

Front 29

Dumbbell chest press progression :

Back 29

Back (Definition)

Front 30

Cable weights allow similar freedom of Cable machines can be adapted to after resistance tomovement as

Back 30

Free weights, yet most exercises don’t require a spotter.

Front 31

Cable machines can be adapted to offer resistance to

Back 31

All body parts.

Front 32

Cable weights are effective for developing

Back 32

Stability

hypertrophy

Muscular endurance

Strength

Power

Hint 32

There are 5

Front 33

When using a cable machine it is important to align the line of

Back 33

Pull of the cable with the line of pull of the muscle being worked.

Front 34

Joint motion is caused by

Back 34

Muscles pulling on bones ; muscles cannot actively push.

Front 35

When performing a biceps curl (elbow flexion), the cable should be positioned to offer resistance in a

Back 35

Vertical motion against elbow flexion (pulling the elbow into extension).

Front 36

During standing triceps extensions the resistance must be placed in such a way to resist

Back 36

Elbow extension )pulling the elbow into flexion).

Front 37

Cable bicep curls

Back 37

Back (Definition)

Front 38

Standing tricep extensions

Back 38

Back (Definition)

Front 39

During standing cable rows (shoulder extension & scapular retraction), the distance should be positioned to resist

Back 39

Shoulder extension & scapular retraction (pulling the shoulders into flexion & scapular protraction).

Front 40

During the standing cable chest press (shoulder horizontal adduction), the resistance should be positioned to resist

Back 40

Shoulder horizontal adduction (pulling the shoulder into horizontal abduction).

Front 41

Cable machines are also an excellent option to challenge the

Back 41

Core while having individuals perform exercises in standing positions.

Front 42

Standing cable row :

Back 42

Back (Definition)

Front 43

Standing cable chest press :

Back 43

Back (Definition)

Front 44

Elastics resistance training can be used to help improve

Back 44

Proprioceptive demands, muscular endurance, & joint stabilization.

Front 45

Elastic resistance training has been shown to be very beneficial in helping to improve

Back 45

Muscular strength & endurance for fitness & rehabilitative purposes.

Front 46

Elastic resistance training techniques allow clients to move in

Back 46

Multiple planes of motion & often times achieve a greater ROM.

Front 47

Clients can adjust the angle of resistance (line of pull) during elastic resistance training by

Back 47

Moving the fixed point higher/lower, combining several exercises seamlessly.

Front 48

Elastic resistance training exercises allow clients to perform resistive exercises that mimic

Back 48

Sport specific movements (golf swing, tennis forehand).

Front 49

Rarely shut the elastic band be stretched longer then

Back 49

250% of its resting length.

Front 50

If the resistance provided by the elastic band is not sufficient, then the client will need to

Back 50

Progress to a thicker band or use 2 pieces of tubing of the same medium resistance.

Front 51

A thicker tubing will reach is elastic limit

Back 51

Sooner in the movement than thinner or medium thickness tubing.

Front 52

The amount of tension (resistance) from the start of tubing biceps curls compared with the end of a tubing biceps curl can

Back 52

Very significantly, meaning the tension (resistance) is not constant.

Front 53

Elastic resistance bands can be effectively used in what phases of the OPT model?

Back 53

Phases 1, 2, & 5.

Front 54

Elastic resistance may not be the ideal modality for individuals seeking

Back 54

Hypertrophy phase 3 or maximal strength phase 4.

Front 55

In phase 5 of the OPT model elastic tubing can provide resistance during

Back 55

Power exercises requiring explosive movement,(tubing speed squat).

Front 56

Tubing biceps curl :

Back 56

Back (Definition)

Front 57

Tubing speed squat :

Back 57

Back (Definition)

Front 58

Medicine balls are

Back 58

Weighted balls that come in an assortment of weights & sizes.

Front 59

Medicine balls date back to the

Back 59

Greeks in a Gyptian‘s, nearly 3,000 years ago.

Front 60

What are the “four horsemen of fitness”?

Back 60

Medicine balls, Indian club, the wand.

Front 61

Medicine balls can be used by

Back 61

Throwing, catching, providing a variety of movements, & a variety of planes of motion, at a variety of velocities.

Front 62

The ability to develop explosive power is one of the unique benefits of training with

Back 62

Medicine balls because the velocity of movement is critical to developing power.

Front 63

In an ideal training environment, maximal movement velocity should be obtained to increase

Back 63

Power capabilities, particularly for sports performance.

Front 64

When performing a nearly medicine ball chest pass, you can release the medicine ball at the

Back 64

End of movement, allowing for full concentric power development..

Front 65

Medicine ball squats :

Back 65

Back (Definition)

Front 66

Medicine ball push-ups :

Back 66

Back (Definition)

Front 67

Kneeling medicine ball chest pass :

Back 67

Back (Definition)

Front 68

High-velocity movements with medicinal balls will require a

Back 68

Lighter ball, generally less than 10% of an individual’s bodyweight.

Front 69

Rubber medicine balls are better for

Back 69

Rebound activities such as bouncing or throwing it against the wall.

Front 70

Assess your client, training environment, and their level of expertise with medicine ball training before implementing programs in which

Back 70

Medicine balls are thrown & caught.

Front 71

Kettle bells are

Back 71

Flat bottom cast iron balls with a handle.

Front 72

The kettle bell was first used as a unit of

Back 72

Measurement on market & farming scales.

Front 73

The kettle bell with them later used by the

Back 73

Russian military for conditioning & strength.

Front 74

The giyra, Russian for kettle bell, ranges from very low weight

Back 74

4 kg, over 8lbs, to competition style weight 64 kg, more than 140lbs, & higher weights exist.

Front 75

The kettle bell differs from a dumbbell, barbell, or medicine ball because the center of mass

Back 75

Is away from the handle, requiring more strength & coordination.

Front 76

Since the kettle bells center of mass is away from the handle it also requires

Back 76

An increased recruitment from stabilizers & prime movers simultaneously during particular.

Front 77

Weather using a two-handed, single-arm, hand-to-hand grip, or release-&-catch movement, the variety of positions and movement options allows for

Back 77

Increased skill

Coordination

NM control

Dynamic strength

Enjoyment

Front 78

All variations of the kettle bell allow the user to transform

Back 78

Dynamic force reduction into powerful force production.

Front 79

Weather using a two-handed, single-arm, hand-to-hand grip, or release-&-catch movement, the variety of positions and movement options of the kettlebell allows for

Back 79

Increased skill

Coordination

NM control

Dynamic strength

Enjoyment

Front 80

Weather using a two-handed, single-arm, hand-to-hand grip, or release-&-catch movement, the variety of positions and movement options of the kettlebell allows for

Back 80

Increased skill

Coordination

NM control

Dynamic strength

Enjoyment

Front 81

Benefits of kettle bell training include :

Back 81

Back (Definition)

Front 82

Kettle bell swing : two-arm

Back 82

Back (Definition)

Front 83

Benefits of kettle bell training include :

Back 83

Back (Definition)

Front 84

Kettle bell swing : two-arm

Back 84

Back (Definition)

Front 85

Injury may occur during kettlebell programs without inward

Back 85

Focus & conscious attention to technique.

Front 86

What are the 5 kinetic chain checkpoints for kettle bell use?

Back 86

Back (Definition)

Front 87

During kettlebell training practicing appropriate skills of the ___ & ___ must be ___.

Back 87

Gluteal & latissimus dorsi contraction

Hollowing in bracing

Continued & carefully progressed

Front 88

What are the 5 kinetic chain checkpoints for kettle bell use?

Back 88

Back (Definition)

Front 89

When using kettle bells it is safer to use a good quality

Back 89

Chalk to protect the hands, & to have plenty of space with rubber flooring or using an outdoor area.

Hint 89

Exclude the use of gloves.

Front 90

A kettle bell exercise can be used in phase 1 to improve

Back 90

Stability in a renegade row.

Front 91

A kettle bell exercise can be used in phase 2 by

Back 91

Super setting the renegade row with a seated cable row.

Front 92

What are some examples of common bodyweight strength exercises?

Back 92

Push-ups, pull-ups, squats, sit ups.

Front 93

Bodyweight exercises are often used for

Back 93

Core

Balance

Plyometric training

Front 94

Kettle bell 5 kinetic chain checkpoints :

Back 94

Back (Definition)

Front 95

Kettle bell renegade row :

Back 95

Back (Definition)

Front 96

Cable row superset with kettle bell renegade row :

Back 96

Back (Definition)

Front 97

Squat to OH superset with kettle bell snatch :

Back 97

Back (Definition)

Front 98

By performing body weight training exercises, individuals can learn how to train in

Back 98

All planes of motion & may require greater kinesthetic awareness.

Front 99

Closed chain exercises may result in greater

Back 99

Motor unit activation in synchronization when compared with open chain exercises.

Front 100

Closed chain exercises involve movement in which the

Back 100

Distal extremities (hands/feet) are in a constant fixed position (push-ups, pull-ups, squats)

Hint 100

The ground or immovable objects

Front 101

Open chain exercises involves movement in which the

Back 101

Distal extremities (hands/feet) are not in a fixed position & the force applied by the body is great enough to overcome the resistance.

(barbells, dumbbells, bench press, lap or down, machine leg extension)

Front 102

Open chain exercises involves movement in which the

Back 102

Distal extremities (hands/feet) are not in a fixed position & the force applied by the body is great enough to overcome the resistance.

(barbells, dumbbells, bench press, lap or down, machine leg extension)

Front 103

Suspension trainers are unique training concepts that use

Back 103

Ropes & webbing.

Front 104

Suspension trainers are you need training concepts that allow personal trainers to

Back 104

Modify exercises to meet the needs of virtually any client by using their own bodyweight.

Front 105

Suspension movements are distinguished from traditional exercises in that either the user’s

Back 105

Hands/feet are supported by a single anchor point while the opposite end of the body is in contact with the ground.

Front 106

During suspension movements one end of the body is on the floor while the other end is supported by a single anchor, this enables the

Back 106

Loading &unloading movements to meet individual needs & goals.

Front 107

Suspension body weight training allows individuals to manipulate

Back 107

Body position & stability to provide multiplanar, multijoint exercises in a proprioceptively enriched environment.

Front 108

TRX suspension trainer :

Back 108

Back (Definition)

Front 109

Suspension movements are distinguished from traditional exercises in that either the user’s

Back 109

Hands/feet are supported by a single anchor point while the opposite end of the body is in contact with the ground.

Front 110

Stability balls are also known as

Back 110

Swiss balls

Front 111

During suspension movements one end of the body is on the floor while the other end is supported by a single anchor, this enables the

Back 111

Loading &unloading movements to meet individual needs & goals.

Front 112

Suspension body weight training allows individuals to manipulate

Back 112

Body position & stability to provide multiplanar, multijoint exercises in a proprioceptively enriched environment.

Front 113

Some of the physiological benefits that come with suspension body weight training include :

Back 113

Back (Definition)

Front 114

TRX suspension push-up :

Back 114

Back (Definition)

Front 115

Bench press superset with TRX suspension push-up :

Back 115

Back (Definition)

Front 116

Bench press superset with TRX suspension push-up :

Back 116

Back (Definition)

Front 117

Proprioception is defined as the

Back 117

Cumulative sensory input to the CNS from all McCanna receptors, which senses body position & limb movements.

Front 118

Improving the speed & quality of proprioceptive information enhances

Back 118

Motor learning & improve movement patterns & overall performance

Front 119

Popular proprioceptive modalities used within the fitness industry include

Back 119

Stability balls, Bosu balls, & whole-body vibration.

Front 120

The stability ball was popularized by

Back 120

Swiss physical therapist Dr. Suzanne Klein-Vogleback for adults with a variety of orthopedic problems.

Front 121

What are stability balls primarily made of?

Back 121

Polyvinylchloride (PVC)

Front 122

Stability balls are primarily used to increase the demand for

Back 122

Stability in an exercise, as well as to reinforce proper posture during squatting movements.

Front 123

Stability ball size chart :

Back 123

Back (Definition)

Front 124

Proper use of stability balls allows for increases in

Back 124

Strength & stability in the core musculature when substituted for more stable surfaces (benches, chairs, floor)

Front 125

The most popular use of a stability ball involves using it in place of traditional

Back 125

Benches during the performance of a variety of prone & supine exercises.

Front 126

Stability ball : Prone position :

Back 126

Back (Definition)

Front 127

Stability ball : supine position :

Back 127

Back (Definition)

Front 128

Stability ball : seated position :

Back 128

Back (Definition)

Front 129

Stability ball safety guidelines :

Back 129

Back (Definition)

Front 130

What are stability balls primarily made of?

Back 130

Polyvinylchloride (PVC)

Front 131

If the client can hold a prone iso-ab (plank) on a stable surface such as the floor or bench, a stability ball can

Back 131

Increase the difficulty & intensity of the exercise.

Front 132

Because of its vertical shape the stability ball, greater

Back 132

ROM can occur during certain exercises (stability ball crunches versus traditional crunches)

Front 133

Spinal extension, increasing abdominal strength.

Back 133

Spinal extension, increasing abdominal strength.

Front 134

For individuals with orthopedic limitations such as

Back 134

LBP, the ball allows for greater comfort & support during upright activities (ball wall squats).

Front 135

Stability ball prone Iso-ab :

Back 135

Back (Definition)

Front 136

Floor crunch versus stability ball crunch :

Back 136

Back (Definition)

Front 137

Ball wall squat :

Back 137

Back (Definition)

Front 138

The Bosu ball is an

Back 138

Inflated rubber hemisphere attached to a solid plastic surface.

Front 139

The name Bosu ball is an acronym for

Back 139

“Both sides up” referring to the ability to use a device either way.

Front 140

When the flat side is down, the dome offers a surface similar to a

Back 140

Stability ball, providing a stability challenge, yet stable enough to stand on.

Front 141

Stability balls are primarily used to increase the demand for

Back 141

Stability in an exercise, as well as to reinforce proper posture during squatting movements.

Front 142

When the dome is down, the hemisphere on the ground provides an

Back 142

Unstable surface with the flat bottom on top offering a platform the hands can be placed on to perform upper body exercises.

Front 143

Training with the BOSU ball offers the ability to increase

Back 143

The intensity of the exercise by decreasing the stability.

Front 144

Unlike the stability ball, the BOSU ball is relatively

Back 144

Safe to stand on, so it is a practical device to train with the target lower body balance & stability.

Front 145

Training while standing on an unstable surface has been found to increase

Back 145

NM activity which can increase balance, stability, & strength, particularly for injury prevention & during rehab.

Front 146

Stability ball size chart :

Back 146

Back (Definition)

Front 147

Proper use of stability balls allows for increases in

Back 147

Strength & stability in the core musculature when substituted for more stable surfaces (benches, chairs, floor)

Front 148

The most popular use of a stability ball involves using it in place of traditional

Back 148

Benches during the performance of a variety of prone & supine exercises.

Front 149

Stability ball : Prone position :

Back 149

Back (Definition)

Front 150

Stability ball : supine position :

Back 150

Back (Definition)

Front 151

Stability ball : seated position :

Back 151

Back (Definition)

Front 152

Stability ball safety guidelines :

Back 152

Back (Definition)

Front 153

Stability balls are best for clients who demonstrate a need for

Back 153

Increased overload of stability.

Front 154

What are stability balls primarily made of?

Back 154

Polyvinylchloride (PVC)

Front 155

If the client can hold a prone iso-ab (plank) on a stable surface such as the floor or bench, a stability ball can

Back 155

Increase the difficulty & intensity of the exercise.

Front 156

Stability ball size chart :

Back 156

Back (Definition)

Front 157

Spinal extension, increasing abdominal strength.

Back 157

Spinal extension, increasing abdominal strength.

Front 158

For individuals with orthopedic limitations such as

Back 158

LBP, the ball allows for greater comfort & support during upright activities (ball wall squats).

Front 159

Stability ball : Prone position :

Back 159

Back (Definition)

Front 160

Stability ball : supine position :

Back 160

Back (Definition)

Front 161

Stability ball : seated position :

Back 161

Back (Definition)

Front 162

Stability ball safety guidelines :

Back 162

Back (Definition)

Front 163

The name Bosu ball is an acronym for

Back 163

“Both sides up” referring to the ability to use a device either way.

Front 164

When the flat side is down, the dome offers a surface similar to a

Back 164

Stability ball, providing a stability challenge, yet stable enough to stand on.

Front 165

Stability balls are primarily used to increase the demand for

Back 165

Stability in an exercise, as well as to reinforce proper posture during squatting movements.

Front 166

When the dome is down, the hemisphere on the ground provides an

Back 166

Unstable surface with the flat bottom on top offering a platform the hands can be placed on to perform upper body exercises.

Front 167

Training with the BOSU ball offers the ability to increase

Back 167

The intensity of the exercise by decreasing the stability.

Front 168

Stability ball prone Iso-ab :

Back 168

Back (Definition)

Front 169

Floor crunch versus stability ball crunch :

Back 169

Back (Definition)

Front 170

Ball wall squat :

Back 170

Back (Definition)

Front 171

Bosu ball push-up (flat surface) :

Back 171

Back (Definition)

Front 172

Because if it stabilization demands, Bosu balls are ideal modalities to use in phases

Back 172

1 & 2 of the OPT model.

Front 173

The ball super can be used in phase 1 for

Back 173

A BOSU ball OH press as your shoulder-stabilization exercise.

Front 174

You may use a BOSU ball in phase 2 by

Back 174

Supersetting a leg press with a BOSU ball squat

Front 175

You may use a BOSU ball in phase 5 by

Back 175

Doing a bench press superset with a BOSU ball plyometric push-up.

Front 176

Stability ball size chart :

Back 176

Back (Definition)

Front 177

Bosu ball shoulder press (round surface) :

Back 177

Back (Definition)

Front 178

Bosu ball squats (round surface)

Back 178

Back (Definition)

Front 179

Bosu ball push-up (flat surface) :

Back 179

Back (Definition)

Front 180

Proper use of stability balls allows for increases in

Back 180

Strength & stability in the core musculature when substituted for more stable surfaces (benches, chairs, floor)

Front 181

The most popular use of a stability ball involves using it in place of traditional

Back 181

Benches during the performance of a variety of prone & supine exercises.

Front 182

Stability ball : Prone position :

Back 182

Back (Definition)

Front 183

Stability ball : supine position :

Back 183

Back (Definition)

Front 184

Bosu ball shoulder press (round surface) :

Back 184

Back (Definition)

Front 185

Stability ball safety guidelines :

Back 185

Back (Definition)

Front 186

Bench press superset with BOSU ball plyometric push-up (round surface) :

Back 186

Back (Definition)

Front 187

What are stability balls primarily made of?

Back 187

Polyvinylchloride (PVC)

Front 188

If the client can hold a prone iso-ab (plank) on a stable surface such as the floor or bench, a stability ball can

Back 188

Increase the difficulty & intensity of the exercise.

Front 189

Stability ball size chart :

Back 189

Back (Definition)

Front 190

Spinal extension, increasing abdominal strength.

Back 190

Spinal extension, increasing abdominal strength.

Front 191

For individuals with orthopedic limitations such as

Back 191

LBP, the ball allows for greater comfort & support during upright activities (ball wall squats).

Front 192

Stability ball : Prone position :

Back 192

Back (Definition)

Front 193

Stability ball : supine position :

Back 193

Back (Definition)

Front 194

Stability ball : seated position :

Back 194

Back (Definition)

Front 195

Stability ball safety guidelines :

Back 195

Back (Definition)

Front 196

The name Bosu ball is an acronym for

Back 196

“Both sides up” referring to the ability to use a device either way.

Front 197

When the flat side is down, the dome offers a surface similar to a

Back 197

Stability ball, providing a stability challenge, yet stable enough to stand on.

Front 198

Stability balls are primarily used to increase the demand for

Back 198

Stability in an exercise, as well as to reinforce proper posture during squatting movements.

Front 199

When the dome is down, the hemisphere on the ground provides an

Back 199

Unstable surface with the flat bottom on top offering a platform the hands can be placed on to perform upper body exercises.

Front 200

Training with the BOSU ball offers the ability to increase

Back 200

The intensity of the exercise by decreasing the stability.

Front 201

Stability ball prone Iso-ab :

Back 201

Back (Definition)

Front 202

Floor crunch versus stability ball crunch :

Back 202

Back (Definition)

Front 203

Ball wall squat :

Back 203

Back (Definition)

Front 204

Bosu ball push-up (flat surface) :

Back 204

Back (Definition)

Front 205

Because if it stabilization demands, Bosu balls are ideal modalities to use in phases

Back 205

1 & 2 of the OPT model.

Front 206

The ball super can be used in phase 1 for

Back 206

A BOSU ball OH press as your shoulder-stabilization exercise.

Front 207

You may use a BOSU ball in phase 2 by

Back 207

Supersetting a leg press with a BOSU ball squat

Front 208

You may use a BOSU ball in phase 5 by

Back 208

Doing a bench press superset with a BOSU ball plyometric push-up.

Front 209

Stability ball size chart :

Back 209

Back (Definition)

Front 210

Bosu ball shoulder press (round surface) :

Back 210

Back (Definition)

Front 211

Bosu ball squats (round surface)

Back 211

Back (Definition)

Front 212

Bosu ball push-up (flat surface) :

Back 212

Back (Definition)

Front 213

Proper use of stability balls allows for increases in

Back 213

Strength & stability in the core musculature when substituted for more stable surfaces (benches, chairs, floor)

Front 214

The most popular use of a stability ball involves using it in place of traditional

Back 214

Benches during the performance of a variety of prone & supine exercises.

Front 215

Stability ball : Prone position :

Back 215

Back (Definition)

Front 216

Stability ball : supine position :

Back 216

Back (Definition)

Front 217

Bosu ball shoulder press (round surface) :

Back 217

Back (Definition)

Front 218

Leg press superset with the BOSU ball squat (round surface) :

Back 218

Back (Definition)

Front 219

Bench press superset with BOSU ball plyometric push-up (round surface) :

Back 219

Back (Definition)

Front 220

Vibration training is more commonly referred to as

Back 220

Whole body vibration (WBV).

Front 221

WBV was developed by a

Back 221

Russian scientist in an effort to decrease the loss of muscle & bone mass of cosmonauts while in space.

Front 222

WBV training stimulates greater

Back 222

Muscle fiber involvement during exercise, leading to greater increases in lean body mass, weight loss, & change in body comp.

Front 223

Vibration training is more commonly referred to as

Back 223

Whole body vibration (WBV).

Front 224

WBV was developed by a

Back 224

Russian scientist in an effort to decrease the loss of muscle & bone mass of cosmonauts while in space.

Front 225

WBV training stimulates greater

Back 225

Muscle fiber involvement during exercise, leading to greater increases in lean body mass, weight loss, & change in body comp.

Front 226

Vibration training is typically performed on a

Back 226

Platform that generates (mainly) vertical sinusiodal vibrations (smooth repetitive oscillation).

Front 227

These sinusoidal vibrations stimulate

Back 227

Muscle contractions that are comparable to the tonic vibration reflex.

Front 228

Vibration training results in

Back 228

Strength increase similar to that of conventional resistance training.

Front 229

Rate of vibration

Back 229

Manipulation of frequency.

Front 230

Size of movement

Back 230

Amplitude

Front 231

The manipulation of frequency (rate of vibration) & amplitude (size of movement) creates what is known as

Back 231

Acceleration, which can be compared with gravitational (or g-) forces on earth

Front 232

Vibration training is more commonly referred to as

Back 232

Whole body vibration (WBV).

Front 233

By increasing mass (such as lifting a barbell or dumbbell), your body builds

Back 233

Strength to cope with the increase in force.

Front 234

Vibration training manipulates acceleration, creating an environment in which the body is stimulated to

Back 234

Increase strength as a result of higher g-forces, without the need for additional loads being placed on the musculoskeletal system.

Front 235

Positioning the body on the vibrating platform in a standing, kneeling, or lying position or when using accessory cables, causes a set of

Back 235

Chain reactions at different biological & physical levels.

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Power plate vibration platform :

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Back (Definition)

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Whole-body vibration exercise positions :

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Back (Definition)

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What are the different systems involved in the responses to vibration training?

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Bone and connective tissue

NM

Vascular

Hormonal

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WBV was developed by a

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Russian scientist in an effort to decrease the loss of muscle & bone mass of cosmonauts while in space.

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WBV training stimulates greater

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Muscle fiber involvement during exercise, leading to greater increases in lean body mass, weight loss, & change in body comp.

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Vibration training is typically performed on a

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Platform that generates (mainly) vertical sinusiodal vibrations (smooth repetitive oscillation).

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These sinusoidal vibrations stimulate

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Muscle contractions that are comparable to the tonic vibration reflex.

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Vibration training results in

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Strength increase similar to that of conventional resistance training.

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Rate of vibration

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Manipulation of frequency.

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Power plate vibration platform :

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Back (Definition)

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Whole-body vibration exercise positions :

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Back (Definition)

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The force of gravity the body experiences is dependent on

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Mass (weight).

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Some of the favorable adoptions for individuals involved with vibrations are :

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Back (Definition)

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Power plate prone iso-ab (arms on vibration platform)

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Back (Definition)

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Barbell squat superset with power plate step-up to balance :

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Back (Definition)

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Power plate row superset with medicine ball soccer throw :

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Back (Definition)

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Prolonged exposure to intense vibration could be a

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Risk factor, (those working in industries such as transportation, construction, & the military)

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When muscles are already tensed, they will turn to

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Absorb vibrations better.

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Most vibration training programs require people to be

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Active (standing with semiflex knees on the platform) vs stationary (meaning the muscles are contracting, limiting transmission as a result of dampening)

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The risk is negligible when performing vibration training for a maximum ofVibration training should be used starting with

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30 minutes per session, 3X/ week.

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Vibration training should be used starting with

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Low intensity, low frequency settings & short session.

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The body should be gently stimulated in a way that will createWBZ in phase 1 you may perform a

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Adjustment but will not overwork thie system.

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WBZ in phase 1 the client may perform a

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Prone iso-ab (core-stabilization exercise) with your arms on the vibration platform.

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WBV in phase 1, the client may perform

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A barbell squat superset with a step-up to balance on the vibration platform.

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WBV in phase 5, the client might perform a

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Row using the platform cables superset with a soccer throw.

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Some of the favorable adoptions for individuals involved with vibrations are :

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Back (Definition)

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Power plate prone iso-ab (arms on vibration platform)

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Back (Definition)

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Barbell squat superset with power plate step-up to balance :

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Back (Definition)

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Power plate row superset with medicine ball soccer throw :

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Back (Definition)

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Prolonged exposure to intense vibration could be a

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Risk factor, (those working in industries such as transportation, construction, & the military)

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When muscles are already tensed, they will turn to

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Absorb vibrations better.

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Most vibration training programs require people to be

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Active (standing with semiflex knees on the platform) vs stationary (meaning the muscles are contracting, limiting transmission as a result of dampening)

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The risk is negligible when performing vibration training for a maximum ofVibration training should be used starting with

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30 minutes per session, 3X/ week.

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Vibration training should be used starting with

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Low intensity, low frequency settings & short session.

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The body should be gently stimulated in a way that will createWBZ in phase 1 you may perform a

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Adjustment but will not overwork thie system.

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Power plate prone iso-ab (arms on vibration platform)

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Back (Definition)

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Barbell squat superset with power plate step-up to balance :

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Back (Definition)

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Power plate row superset with medicine ball soccer throw :

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Back (Definition)