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133 Cards in this Set
- Front
- Back
Which of the following joints is classified as favoring stability vs mobility?
Scapulothoracic, ankle, throacic spine, glenohumeral |
scapulothoracic
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a lack of hip joint mobility is most likely to lead to what?
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comprised stability in the knee and lumbar spine
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limited movement over an extended period of time, such as is seen with injury and postural deviations, can result in muscle shortening on one side of a joint and muscle lengthening on the other side of the joint. How do these length changes affect the force-generating capacity of these muscles?
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they will have greater force-generating capacity at their new lengths but diminished force-generating capacity at normal resting lengths
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Which force couple creates posterior pelvic rotation to pull the pelvis out of anterior pelvic tilt?
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hamstrings and rectus abdominis
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The middle layer of torso muscles that are commonly referred to as "the core" consists of __
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multifidi, quadratus lumborum, transverse abdominis, deep fivers of the internal oblique, diaphragm, and pelvic floor musculature
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once a client can perform two sets of 10 repetitions of glute bridges, which exercise would provide the most appropriate progression?
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single-leg glute bridge with opposite knee to chest
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when helping a client build scapulothoracic stability, which exercise should a trainer have him or her perform FIRST to teach the client how to "pack" the scapula?
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supine-lying shoulder depression and shoulder retraction
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once a client can demonstrate good static balance while standing on two feet, what exercis could the trainer introduce that would provide the MOST appropriate progression
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narrowing the base of support
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which progression follows the part-to-whole teaching strategy in helping a client learn proper technique for the bend-and-lift squatting movement
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hip hinge->pelvic tilts and back alignment->lower-extremity alignment->figure-4 position
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once a client demonstrates good form while performing kneeling wood-chop spiral patterns with short and long moment arms, what exercise would provide the MOST appropriate progression?
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standing wood-chop spiral patterns with short moment arms
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Your new client is a 47 year old woman who wants to lose weight, but is a bit apprehensive about resistance training because she does not want to "get big". Based on this information, what response would BEST facilitiate resistance-training program adherence and motivation?
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explain the average adult muscle-tissue loss of 5 lb (2.3 kg) per decade, and how resistance training can help her restore lost muscle and raise resting metabolism
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Strength gains during the first several weeks of a resistance-training program are primarily due to __
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improved neuromuscular function
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which of the following statements is true about the role of type I muscle fibers during resistance-training exercises?
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they are primarily active during lower levels of force production
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performing which combination of sets, repetitions, and load would result in the GREATEST total training volume?
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2 sets x 12 repetitions with 90 pounds (40.9 kg)
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you are working with a new client who wants to begin resistance training in preparation for a one-month backpacking rip he will be taking through the Rocky Mountains. Which of the following training sets and repetition ranges would be BEST for helping him prepare for the rigors of this multi-day trip?
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2-3 sets of 12-16 repetitions
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What work-to-recovery ration would be MOST appropriate to include in a resistance-training circuit for small-group personal-training sessions with clients who have primary goals that require enhanced muscular endurance?
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75-second work interval:15-second recovery interval
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the resistance-training program you have designed for a client has her performing 8-12 repeitions during each set, using a double-progressive training protocol for advancing workload. During her most recent personal-training session, she was able to perform two sets of 12 repetitions on the leg press macine with 200 lb (90.9 kg). Based on this information, what would be the MOST appropriate progression for her on the leg press exercise?
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increase weight to 210 lb (95.5 kg) and work toward 12 repetitions at this new weight
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which programs would be MOST appropriate for a client who has a primary focus on improving muscular strength
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two sets of 4-8 repetitions for each major muscle group or movement patter, utilizing a split routine that allows 72-96 hours of recovery time before working the same muscle group again
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you are working with a client who wants to train for a specific athletic competition. Before progressing this client to performance training (phase 4), what criteria should he meet to allow for a safe and effective transition to this type of training?
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good postural stability, proper movement patterns, and relatively high levels of strength
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what plyometric drill would provide the MOST appropriate progression for a client who can successfully perform a predetermined number of vertical jumps and single linear jumps
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multiple linear jumps
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when performing steady-state cardiorespiratory exercise, which of the is LEAST likely to limit exercise duration?
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availability of oxygen
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what causes cardiovascular drift?
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increased heart rate to compensate for reduced blood volume due to sweat production for thermoregulation
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what is the PRIMARY reason for having all clients perform an adequate cool-down?
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to enhance venous return to prevent blood pooling in the extremities
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what is the GREATEST LIMITATION associated with using heart-rate reserve (HHR) to calculate exercise traget heart rate?
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accurate programming using HHR requires actual measured maximum heart rate (MHR) and resting heart rate
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which of the following weekly training plans would have a session RPE of 450 points?
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3 sessions x 30 minutes at an RPE of 5
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During cardiorespiratory exercise with progressively increasing intensity, the need for additional oxygen is met initially through linear increases in minute ventilation (Ve). The point at which the increased demands for oxygen can no longer be met by this linear increase, causing a nonlinear increase in ventilation is known as the __ and can be measured vea a __
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first ventilatory threshold (VT1); submaximal talk test for VT1
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which of the following corresponds with the second ventilatory threshold (VT2)/
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onset of blood lactate accumulation (OBLA)
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What is the PRIMARY focus of aerobic-basic training in the ACE IFT Model?
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creating positive experiences and early success through achievable zone 1 exercise of increasing duration
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most fitness enthusiasts that exercise in a gym or at home on a regular basis on multiple days per week will spend many years reaching their fitness goals through aerobic-efficiency training. Research with these well-trained non-athletes has found that they will spend as much as __% of their total training time in zone 2
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50
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which of the following training scenarios would MOST likely result in overtraining syndrome for an endurance athlete?
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decreasing the number of recovery days per week to accommodate additional interval work
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the glenohumeral has __
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mobility
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the scapulothoracic joint has __
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stability
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the thoracic spine has __
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mobility
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the lumbar spine has __
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stability
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the hip joint has __
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mobility
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the knee joint has __
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stability
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the ankle joint has __
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mobility
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the foot joint has __
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stability
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what is the order of the programming components of the stability and mobility training phase
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proximal stabilty: lumbar spine->proximal mobility: pelvis and thoracic spine->proximal stabilty: scapulothoracic spine, proximal mobility: glenohumeral joint->distal mobility and stability: distal extremities->static balance
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what should be done to achieve proximal stabilty of the lumbar spine?
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core function: isolated activation of core musculature (lumbar spine)
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what should be done to achieve proximal mobility of the pelvis and thoracic spine?
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mobilize the pelvis and thoracic spine in all three planes without a loss of lumbar stabilization
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what should be done to achieve proximal stability of the scapulothoracic spine and proximal mobility of the glenohumeral joint?
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promote stability within the scapulothoracic region and glenohumeral mobility once thoracic mobility is restored
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how do you achieve distal mobility and stability?
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promote distal mobility and stability within the extremities
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how do you achieve static balance?
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sectional or segmental stabilization
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to perform myofasical release, clients perform small, continuous, back and forth movements for __ seconds
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30-60
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clients should perform 4 or more repetitions of static stretching for __ seconds each
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15-60 seconds
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PNF stretching should be done for __ seconds
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15-30
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in active isolated stretches (AIS), clients can perform 1-2 sets of 5-10 repitions at a controled tempo. these should be held for __ seconds
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1-2
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dynamic and ballistic stretches should be performed for __ sets of __ repetitions
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1-2, 10
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what are the five primary movments that encompass all daily living?
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bend-and-lift movements (squatting), single-leg movements (single-leg stance and lunging), pushing movements, pulling movements, rotational (spiral movements)
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implies reliance on eccentrically loading the gluteus maximus during a squat (bend and lift movements).
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glute dominance
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the first __ degrees of teh downward phase are initiated by pushing the hips backward, creating a hip hinge movement
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10-15
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the lowered possition of the squat maximizes the __ loading on teh gluteus maximus
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eccentric
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glute dominance also helps activate the __ which pull on the posterior surface of the tibia
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hamstrings
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implies reliance on loading the quadriceps group during a squat movment
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quad dominance
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quad-dominant individuals tranfer more pressure into the knees, placing greater loads on the __
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ACL
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the angle formed by the longitudinal axis of the femus and teh line of pull of the patelar ligament
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larger Q angle
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__ movements generally incorporate movement into multiple places simulatneously
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rotational movements
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many rotational movements increase the forces
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placed along the vertebrae
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performing rotation exercises without thoracic mobility or lumbar stability may comprise the __ an increase liklihood of injury
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shoulders and hips
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mobility and stability in thoracic and lumbar spine are critical in __ and __
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facilitating synchronous movement, dissipating the generated ground and reactive forces over larger surface areas
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trainers need to remember that the __ spine offers greater mobiity than the __ spine
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thoracic, lumbar
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the __ spine should be emphasized in rotational movments
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lumbar
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what is the rotational movement traiing sequence?
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wood-chop spiral patterns, full wood-chop and hay-bailer patterns
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someone who is a beginner or not currently training or just beginning with minimal skill should have a frequency of how many sessions a week?
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2-3
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a person with intermediate skill should have a frequency of how many sessions a week?
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3-4
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a person with advanced skill should have a frequency of how many sessions a week?
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4-7
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the repetition-volume calculation
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volume=setsxrepetitions
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load-volume calculation
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volume-exercise weightload x repetitions x sets
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a person whos training goal is general muscle fitness should do __ sets with __ reps
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1-2, 8-15
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a person whos training goal is muscular endurance fitness should do __ sets with __ reps
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2-3, >12
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a person whos training goal is muscular hypertrophy should do __ sets with __ reps
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3-6, 6-12
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a person whos training goal is muscular strength should do __ sets with __ reps
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2-6, <6
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a person whos training goal is power in single effort events should do __ sets with __ reps
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3-5, 1-2
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a person whos training goal is power in multiple efort events should do __ sets with __ reps
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3-5, 3-5
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defined either as the percentage of maximum resistance used in an exercise, and as teh effort level archieved during an exercise set
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training intensity
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typically, higher intensity training sessions require __ exercise volumes and higher volume exercise session require __ triaining resistance
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lower, lower
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initially, resistance exercise should feature __
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low intensity training
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__ progressing the intensity will help the client experience rsults while develoing long term adherance to exercise
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gradually
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alternating agonist and antagonist muscle exercises
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supersets
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working the same muscles groups with little to no rest
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compound sets
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what are the two pincipal approaches to strength training progression?
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gradually incrase the number of repetitions performed with a given resistance, gradually increase the exercise workload
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what is the first progression in teh double progressive traininig protocol?
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adding repetitions
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what is the second progression to teh double progressive training protocol?
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adding resistance in 5% increments
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many strength authorieites recommend a training range of __ repetitions
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8-12
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a client who stops performing resistance exercise will lose strength at about __ the rate that it was gained
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1/2
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What are the FIRST steps for improving muscular endurance with external loading?
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F: 2-3 days a week, I: 60-70% max reistance reaching fatigue in 75-100 sec R: 12-16, S: 3-4, T: basic movement patterns
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What are the FIRST steps for improving muscualr strength?
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F: 72 hours recovery between muscle groups I: 70-90% max resistance R: 4-8 S: Single/multiple sets T: basic movement patterns
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What is are the FIRST steps for improving muscluar hypertrophy?
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F: 72 hours recovery time between exercises for the same muscle gorups I: 70-80% max resistance reaching fatigue between 50-70 sec R: 8-12 S: 3-4 sets T: multijoint and single joint exercise
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plyometrics enhance __
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muscular power
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introduce high intensity, lower body plyometric drills only after the clients have demonstrated the abilty to successfully squat __ times their body weight or complete 5 squat reps with __% thier own body weight in 5 seconds
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1.5, 60
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factors affecting intensity of plyometirc training (5)
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points of contact, speed, vertical hight, body weight, complexity of movment
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what is the hierarchy of plyometric exercises (6)
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jumps in place, single linear jumps, multiple linear jumps, multidirectional jumps, hops and bounds, depth jumps
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what is the FIRST progression for speed, agility and reactvity?
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F: 1-3 nonconsecutive days a week I: duration of drill R: duration in energy systems S: 1-3
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teh overall time frame for a specific periodizaiton program
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macrocycle
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shorter term goals that are addressed in time segemetns of less duration than macrocycles
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mesocycle
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typically 2-4 weeks in length and provide regular reinforcement for making small steps twoard the larger goals
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microcycles
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what are the 4 phases of cardiorespiratory training?
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aerobic-base->aerobic-efficiency->anaerobic endurance->anaerobic power
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the focus of this phase of cardiovascular trainng is the focus on creating positive exercise experiences that help sedentary clients beocome regular exercisers
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phase 1: aerobic base training
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during phase 1 (aerobic base training) increas exercise duration by __
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<10% increase per week
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progress to phase 2 of cardiovasucalr traiing once client can sustain stady state cardiorespiratory exercise for 20-30 min in zone __ and is comfortable with assessments
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1
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during phase 2 of cardiovascular training, the exercise programming should be in __ and __
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zone 1 (,VT1) and zone 2 (VT1-<VT2)
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administer the __ to determine HR at VT2 during phase 3 of CV training
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VT2 threshold test
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CV time in phase 3 of CV is distrivuted as follows:
Zone 1: __, zone 2: __, zone 3: __ |
70-80%, ,10%, 10-20%
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the focus of theis phase of CR trainng is on improving anaerobic power to improve phosphagen energy pthawasy and buffer blood lactate
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phase 4: anaerobic power training
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zone __ traiing will include very intesne anaerobic power intervals that are at or near maximal levels (phase 4)
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3
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__ intervals in phase 4 will be shorter duration than in phase 4, due to greater intensity
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zone 3
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a BP of __ is classified as hypertension
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>140/>90
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each __ mmHG rise in SBP or __ mmHg rise in DBP doubles the risk of developing CV disease
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20, 10
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__ exercise should be teh primary exercise mode for people with hypertension
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endurance
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__ exercise should be avoided in people with hyptension
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isometric
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an RPE of __ is the perferred exercise intensity for people with hyptension
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9-13
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a HR of __ is appropriate for people with hyptension
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40-65%
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people with hyptension should exercise for up to __ min per session
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40-60
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people with hyptension should exercise __ days a week
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4-7
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when the body's immune system destroys pancreatic beta cells that are responsible for producing insulin, regular insulin delivered by injection is required, 5-10% of all adults diagnosed cases of diabetes
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type 1 diabetes
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initially presents as insulin resistance, acounts for 90-95% of all diagnosed cases
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type 2 diabetes
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occurs during approximatly 7% of all pregnancies, women who have experienced gestational diabetes have a 40-60% chance of developing diabetes over the subsequent 5-10 years
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gestational diabetes
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avoid injecting insulin into __ during exercies
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primary muscle groups
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improvd functinoal capacity, reduced risk for CAD, and improved insulin receptor senstivity because of exercise
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type 1 diabetes
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effects of exercise: prevention of CAD, stroke, PVD, the combination of weight loss and exercies can postiviely affect lipid levels and thereby lowering risk for heart disease
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type 2 diabetes
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a cluster of conditions that puts a person at an increased risk for developing heart disease, type 2 diabetes, and stroke
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MetS
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what 5 ways identify MetS
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waist circumfrnece (men >40, women >35 in, elevated triglycerides >150, ruduced HDL men 40>, women >50, elevated BP 130>85
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begin with __ activities for MetS
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low impact
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an RPE of __ is appropriate for people with MetS
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fairly light to somewhat
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the total weekly accumulation of __ mins is recomended for MetS
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200-300
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chronic inflammatory disorder characterized by shortness of breath, wheezing, coughing, chest tightness
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asthma
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the intesnity of __ dynamic exercise is recommneded for people wiht asthma
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low to moderate
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defined as an excesive amount of dipose tissue in relation to lean body mass
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obesity
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overweight or ovese clients seeking weight loss should accumulate more than__ minutes of moderate intensity exercise each week
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150
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people with weight managment problems should accumulate__ or more minutes of exercise each week
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150-200
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often called anterior knee pain or runners knee
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patellofemoral pain syndrome
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an overuse syndrome characterized by inflammation of the distal patellar tendon also called jumpers knee
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infrapatellar tenonitis
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