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74 Cards in this Set
- Front
- Back
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Integrated flexibility continuum |
Corrective Active Functional |
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Corrective flexibility |
Smr Static stretching Increases joint range of motion Improves muscle imbalance Corrects altered joint motion Autogentic inhibiton, phase I |
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Active flexibility |
Smr Active isolated stretching Improves extensibility of soft tissue and increases neuromuscular efficiency Reciprocal inhibition Phases 2 3 and 4 |
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Functional flexibility |
Smr Dynamic stretching Maintains integrated multiplanar soft tissue extensibility Full rom Phase 5 |
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Smr |
Gentle pressure breaks up knots within muscle and release unwanted tension Autogenic inhibition |
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Static stretching |
Passively taking a muscle to the point of tension and holding for 30 seconds Autogenic inhibition |
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Active isolated stretching |
Uses agonists and synergists to dynamically move joints into rom Reciprocal inhibition |
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Dynamic stretching |
Uses force production and momentum to move joints through full rom Reciprocal inhibition |
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Single set |
One set of each exercise Good for beginners |
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Multiple set |
Multiple sets of each exercise |
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Pyramid |
Increasing or decreasing weight with each set |
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Superset |
Performing two exercises in rapid succession with minimal rest |
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Dropset |
Perform a set to failure, remove small percentage of load, continue with set |
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Circuit training |
Performing a series if exercised one after another with minimal rest |
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Peripheral heart action |
Variation of circuit training Alternates upper and lower body exercises for circulation |
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Split routine |
Breaking the body up into parts to train |
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Vertical loading |
Performing exercises in the opt template one after another in a vertical manner |
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Horizontal loading |
Performing all sets for an exercise or body part before moving on to the next |
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Resistance exercises stabilization |
4/2/1 tempo Lower weight Higher reps Unstable but controlled environment Ball squat curl to press Ball dumbbell chest press Pushup Standing cable row Single leg dumbbell scaption Single leg barbell curl Multiplanar step up to balance Anything with stability ball |
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Resistance exercises strength |
2/0/2 tempo Moderate to heavy weight Low to moderate reps Full rom Lunge to two arm dumbbell press Seated cable row Seated lat pull Biceps curl machine Cable pushdown Leg press Seated exercises |
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Resistance exercises power |
Explosive tempo Light weight, moderate reps Full rom Anything with medicine ball Barbell clean Two arm push press Squat jump Tuck jump |
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Stage training |
Progressive cardio trng ensures continual adaptation |
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Stage I |
Used to improve cardio for sedentary individuals Uses hr zone 1 Start slowly work up to 30 to 60 min |
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Stage II |
Individuals with low to moderate cardio fitness Uses hr zone 2 intervals with zone 1 for recovery 1 minute in zone 2, 3 minutes in zone 1 Progress to using 1 to 2 |
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Stage III |
For advanced exercisers with high cardio fitness levels Uses hr zones 1 2 and 3 Once per week is adequate with stage I and II days needed to avoid overtraining |
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Core stabilization exercises |
Little motion through spine and pelvis Improves neuromuscular efficiency and stability Marching Iso prone abs Floor prone cobra Floor bridge |
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Strength core exercises |
Dynamic eccentric and concentric movements with full rom Improves dynamic stabilization strength and neuromuscular efficiency Ball crunch Cable rotation Reverse crunch Back extension |
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Power core exercises |
Full rom at functionally applicable speeds Improves rate of force production Med ball pullover throw Rotation chest pass Front mb oblique throw Wood chop throw |
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Drawing in maneuver |
Recruit core stabilizers by drawing the naval toward the spine Local stabilization system |
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Bracing |
Contracting abdominals lower back and glutes together to stabilize the trunk Global movement system |
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Benefits of balance trng |
Reduces rate of ankle sprains and injury Improves lower extremity biomechanics Increases demand on nervous system |
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Balance exercises stabilization |
Little joint motion Improves reflexive contractions to increase joint stability Single leg balance Single leg balance reach Single leg hip internal and external rotation Single leg lift and chop |
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Balance exercises strength |
Dynamic concentric and eccentric movement of balance leg with full r ok m Improves neuromuscular efficiency of hms Single leg squat Single leg squat touchdown Single leg rdl Mp step up tp balance Mp lunge to balance |
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Balance exercises power |
Develops proper decerlatipm, reactive joint stabilization Multiplanar hop with stabilization Box hop up with stabilization Box hop down with stabilization |
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Progressive balance |
Easy to hard Simple to complex Stable to unstable Static to dynamic Slow to fast Two arms and two legs to single arm and leg Eyes open to eyes closed Known to unknown |
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Proprioceptively challenging |
Floor Balance beam Half foam roll Foam pad Balance disc Wobble board Bosu ball |
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Body position balance progression |
Two leg stable. Floor Single leg stable. Floor Two leg unstable. Modality Single leg unstable. Modality |
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Plyometric reactive training |
Quick powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action |
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Amoritization phase |
Transition between eccentric loading, and concentric unloading muscle actions during plyometric movements. The faster the switch the more powerful the concentric action |
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Plyometric exercises stabilization |
Little joint motion. Establish landing mechanics, posture and neuromuscular efficiency. Pause to stabilize. Squat jump with stabilization Box jump up with stabilization Box jump down with stabilization Multiplanar jump with stabilization |
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Plyometric exercises strength |
Dynamic eccentric and concentric movement with full rom Squat jumps Tuck jumps Butt kick Power step up |
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Plyometric exercises power |
Entire muscle action and contraction velocity spectrums. Functional movements. Explosive Ice skater Single leg power step up Proprioceptive plyometrics |
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Speed |
Ability to move the body as fast as possible Stride rate x stride length |
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Agility |
Ability to accelerate decelerate stabilize and change direction quickly while maintaining posture |
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Quickness |
Ability to react and change body position within maximum rate of force production |
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General adaptation syndrome |
How the body responds and adapts to stress. Three stages |
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Alarm reaction |
Initial reaction to a stressor Activates protective processes in the body |
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Resistance development |
Body increases functional capacity to adapt to a stressor. Once adapted increased stress is needed to produce a new response |
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Exhaustion |
Stressor is too much or lasting too long for systems to handle. Causes breakdowns or injury |
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Principle of specificity or said principle |
The body will specifically adapt to the demands placed on it |
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Mechanical specificity |
The weight and movements placed on the body |
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Metabolic specificity |
The energy demand placed on the body |
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Neuromuscular specificity |
The speed of contractions and exercise selection |
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Principle of progressive overload |
Training stimulus must exceed current capabilities to elicit optimal physical physiological and performance adaptations |
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Periodization |
Dividing a training program into distinct periods training different adaptations in each |
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Annual plan |
Macrocycle |
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Monthly plan |
Mesocycle |
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Weekly plan |
Micro cycle |
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Undulating periodization |
Changing the opt phase or acute variables daily to train multiple adaptations while allowing for proper recovery |
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Intensity |
Exercise level of effort compared to maximal effort |
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Volume |
Amount of physical training performed within a specific period of time |
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Stabilization endurance training resistance |
12 to 20 reps 1 to 3 sets 4/2/1 50-70% intensity Rest 0-90s 2 to 4 times a week |
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Strength endurance resistance training |
8 to 12 reps 2 to 4 sets 2/0/2 70 to 80% intensity 0 to 60s 2 to 4 times a week |
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Hypertrophy training resistance |
6 to 12 reps 3 to 5 sets 2/0/2 75 -85% intensity 0 to 60 s rest 3 to 6 times a week |
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Max strength resistance training |
1 to 5 reps 4 to 6 sets X/x/x tempo 85 to 100 % intensity 3 to 5 min rest 2 to 4 times a week |
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Power resistance training |
1 to 5 s, 8 to 10 p reps 3 to 5 sets X/x/x tempo 85 to 100% strength 30 to 45% power 3 to 5 min between circuit 1 to 2 min between pairs |
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FITTE principle |
Frequency Intensity Time Type Enjoyment |
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Signs of overtraining |
Decreased performance Fatigue Altered hormonal state Poor sleep Loss of appetite Mood disturbance |
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youth |
Games, sports, water, resistance Progression Based on postural control |
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Seniors |
Cycling, aquatics, or treadmill with support Progression Based on postural control. |
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Obese clients |
Low impact Make sure they are comfortable Exercises seated or standing |
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Hypertension clients |
Stationary cycling, treadmill walking, rowers Avoid heavy lifting, make sure client breathes normally Seated or standing exercises Progress slowly |
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Osteoporosis clients |
Treadmill with handrail support Focus exercise on hips, thighs, back, arms Avoid excessive spinal loading Progress exercises toward free sitting or standing |
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Pregnant clients |
Low impact Avoid exercises in prone Avoid smr on varicose veins and swelling Reactive exercise not advised |
