NASM CPT 4-Exercise Technique – Flashcards

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Name the structures that make up the lumbo-pelvic-hip complex (LPHC).
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-Lumbar spine -Pelvic girdle -Abdomen -Hip joint
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Dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury, initiating this repair process.
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Cumulative injury cycle
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Name four core-strength exercises.
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-Ball crunch -Back extensions -Reverse crunch -Cable rotations
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The type of flexibility training that applies gentle force to an adhesion, altering the elastic muscle fibers from a bundled position to a straighter alignment with the direction of the muscle and/or fascia.
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Self-myofascial release
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Exercises in the core-stabilization level are identified through these characteristics.
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They involved little motion through the spine and pelvis
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What are four common ways a stressor causes breakdown or injury?
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-Stress fractures -Muscle strains -Joint pain -Emotional fatigue
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Name four core-stabilization exercises.
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-Marching -Floor bridge -Floor prone cobra -Prone Iso-abs
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Law stating that soft tissue models along the lines of stress
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Davis's Law
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Referred to as a co-contraction of global muscles, such as the rectus abdominis, external obliques, and quadratus lumborum.
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Bracing
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It is critical that the core training program is designed to achieve these three functional outcomes in the right order.
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1. Intervertebral stability 2. Lumbo-pelvic stability 3. Movement efficiency
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What are the proper backside mechanics during sprinting?
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-Ankle plantar flexion -Knee extension -Hip extension -Neutral pelvis
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What are proper frontside mechanics during sprinting?
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-Ankle dorsiflexion -Knee flexion -Hip flexion -Neutral pelvis
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The ability to accelerate, decelerate, stabilize, and change direction quickly, while maintaining proper posture.
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Agility
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The ability to react and change body position with maximum rate for production, in all planes of motion and from all body positions, during functional activities.
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Quickness
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The ability to move the body in one intended direction as fast as possible.
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Speed
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Name four core-power exercises.
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-Rotation chest pass -Ball medicine pullover throw -Front medicine ball oblique throw -Soccer throw
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The ability of the body to produce high levels of force for prolonged periods of time.
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Muscular endurance
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What is a component of core-power exercises that make them easy to identify?
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Explosive movements with medicine balls
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Name five balance-stabilization exercises.
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-Single-leg balance -Single-leg balance reach -Single-leg hip internal and external rotation -Single-leg lift and chop -Single-leg throw and catch
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Name five balance-strength exercises.
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-Singe-leg squat -Single-leg Squat touchdown -Single-leg Romanian deadlift -Step-up to balance -Multiplanar Lunge to balance
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Name three balance-power exercises.
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-Multiplanar Hop with Stabilization -Multiplanar Single-leg Box Hop-up with stabilization -Multiplanar Single-leg box hop-down with Stabilization
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What are four plyometric-stabilization exercises?
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-Squat jump with stabilization -Box jump-up with stabilization -Box jump-down with stabilization -Multiplanar jump with stabilization
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What are four plyometric-strength exercises.
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-Squat jump -Tuck jump -Butt kick -Power Step-up
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Name three plyometric-power exercises.
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-Ice skater -Single-leg Power step-up -Proprioceptive Plyometrics
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Exercises that use quick powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.
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Plyometric training
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Body position progressions in balance training.
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-Two-leg stable -Single-leg stable -Two-legs unstable -Singe leg
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Give examples of chest exercises used in the Stabilization Level of the OPT model.
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-Ball dumbbell chest press -Push-up -Ball Push-up: hands on the ball -Standing cable chest press
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What are the two techniques used in corrective flexibility according to the integrated flexibility continuum?
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-SMR (self-myofascial release) -Static stretching
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Give examples of total-body power exercies
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-Two-arm Push press -barbell clean -Dumbbell snatch -Squat thrust -Kettlebell hang -Clean and jerk
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What is the minimum amount of time static stretches should be held?
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30 seconds
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Name two different leg-stabilization exercises.
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-Ball squat -Multiplanar step-up to balance
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What are three things that a client should have established prior to incorporating a dynamic stretching program?
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-Good levels of tissue extensibility -Core stability -Balance capabilities
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Name two strength level exercises for the legs.
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-Leg press -Barbell squat
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Name two power level exercises for the legs.
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-Squat jump -Tuck jump
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Give three examples of shoulder-power exercises.
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-Front Medicine ball oblique throw -Overhead Medicine ball throw -Speed tubing shoulder press
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Give examples of total-body strength exercises.
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-Lunge to two-arm dumbbell press -Squat, curl, to two-arm press -Step-up to Overhead Press -Sagittal Plane -Romanian Deadlift, Shrug to Calf Raise
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Based on the exercise selection continuum what exercises should be selected for the adaptation of stabilization?
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-Total-body, multi-joint -Single joint, controlled unstable
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Give four examples of core-stabilization exercises.
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-Marching -Floor bridge -Floor Prone cobra -Prone Iso-abs
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Give four examples of core-strength exercises.
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-Ball crunches -Back extensions -Reverse crunches -Cable rotations
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Body position progressions used for balance training.
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1. Two-leg stable 2. Single-leg stable 3. Two-legs unstable 4. Single-leg unstable
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Three types of core systems.
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1. Local stabilization system 2. Global stabilization system 3. Movement system
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What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release?
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30 seconds
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What are the seven methods for prescribing exercise intensity?
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-Peak VO2 -VO2 reserve -Peak metabolic equivalent (MET) -Peak maximal heart rate -Heart rate reserve -Rating of perceived exertion -Talk test
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The cumulative sensory input to the central nervous system from all mechanoreceptors that sense position and limb movements.
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Proprioception
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What are the acute variables for static stretching?
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1-2 sets, hold each stretch for 30 seconds
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What is the mechanism of action that occurs in active-isolated stretching?
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Reciprocal inhibition
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When is the appropriate time to utilize dynamic stretching?
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After self-myofascial release when training in Phase 5
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How long should the cardiorespiratory portion of the warm-up last?
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5-10 minutes
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What does F.I.T.T.E. stand for?
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-Frequency -Intensity -Time -Type -Enjoyment
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Example of a Zone 1 cardiorespiratory activity and intensity level.
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Walking or jogging at 65-75% of maximal heart rate
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Example of a Zone 2 cardiorespiratory activity and intensity level.
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Group exercise classes or spinning at 76-85% of maximal heart rate
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Example of a Zone 3 cardiorespiratory activity and intensity level.
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Sprinting at 86-95% of maximal heart rate.
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Type of training that has been found to be just as beneficial as traditional forms of cardiorespiratory training.
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Circuit training
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Name the structures that make up the core.
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-Lumbo-pelvic-hip complex -Pelvic girdle -Abdomen -Hip joint
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Name the five muscles of the Local Stabilization System of the core.
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-Transverse abdominis -Internal oblique -Lumbar multifidus -Pelvic floor muscles -Diaphragm
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Name the four muscles of the movement system of the core.
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-Latissimus dorsi -Hip flexors -Hamstring complex -Quadriceps
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The normal extensibility of all soft tissue that allows the full range of motion of a joint.
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Flexibilty
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The tendency of the body to seek the path of least resistance during functional movement patterns.
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Relative flexibilty
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What are the benefits of a warm-up?
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-Increased heart rate and respiratory rate -Increased tissue temperature -Increased psychological preparation for bouts of exercise
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The concept of muscle inhibition caused by a tight agonist, which inhibits its functional antagonist.
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Altered reciprocal inhibition
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The principle that states the body will adapt to the specific demands that are placed on it.
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SAID Principle or Principle of Specificity
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What does the acronym SAID in SAID Principle stand for?
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Specific Adaptation to Imposed Demands
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What kinetic chain deviations must a certified personal trainer watch for in the cardiorespiratory portion of the workout for clients who possess rounded shoulders?
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-On steppers and treadmills watch for grasping of the handles -On stationary bikes, treadmills and elliptical trainers watch for rounding of the shoulders.
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Feedback used after the completion of a movement to help inform clients about the outcome of their performance.
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Knowledge of results
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Feedback that provides information about the quality of the movement during exercise.
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Knowledge of performance
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They type of specificity that refers to the weight and movements placed on the body.
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Mechanical specificity
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The state where there is an elevation of the body's metabolism after exercise.
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Excess post-exercise oxygen consumption (EPOC)
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The three stages in the General Adaptation Syndrome.
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-Alarm Reaction -Resistance Development -Exauhstion
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Four performance adaptive benefits from resistance training.
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-Increased strength -Increased power -Increased endurance -Increased neuromuscular control
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SAQ training can be used with what three nonathletic populations?
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-Youth -Weight loss clients -Seniors
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What is the drawing-in maneuver?
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A maneuver that is used to recruit the local core stabilizers by drawing the naval towards the spine.
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Benefits of a cool-down include the following:
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-Reduced heart rate and breathing rates -Gradually cools body temperature -Returns muscles to their optimal length-tension relationships -Prevents venous pooling of blood in lower extremities -Restores physiological systems close to baseline
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Give examples of total-body stabilization exercises.
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-Single-Leg Squat Touchdown, Curl to Overhead Press -Single-leg Romanian Deadlift, Curl to Overhead Press -Single-leg Squat to Row -Ball Squat, Curl to Overhead Press -Multiplanar Step-up balance, Curl to Overhead Press
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Give examples of chest exercises used in the Strength Level of the OPT model.
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-Incline Dumbell Chest Press -Incline Barbell Bench Press -Flat Dumbbell Chest Press -Barbell Bench Press
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Give examples of chest exercises used in the Power Level of the OPT model.
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-Two-arm medicine ball chest pass -Rotation Chest pass -Speed Tubing Chest Press -Plyometric Push-up
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Give examples of back exercises used in the Stabilization Level of the OPT model.
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-Single-leg pull-down -Ball Cobra -Standing Cable Row -Ball Dumbbell Row
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Give examples of back exercises used in the Strength Level of the OPT model.
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-Seated Cable Row -Seated Lat Pull-down -Straight-arm Pull-Down -Pull-up -Supported Dumbbell Row
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Give examples of shoulder exercises used in the Stabilization Level of training.
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-Single-leg Overhead Press -Single-leg Dumbbell Scaption -Seated Stability Ball Military Press
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The main goal of balance training is to contiually increase the client's awareness of their limit of stability by creating ____.
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Controlled instability
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Surface types for proprioceptive progressions during balance include.
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Floor>Sport Beam>Half Foam Roll>Foam Pad>Balance Disk>Wobble Board>BOSU ball
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Exercises that use quick, powerful movements involving an eccentric action immediately followed by an explosive concentric contraction.
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Plyometric training
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Efficient movement requires eccentric force reduction, isometric stabilization, and concentric force production
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Integrated Performance Paradigm
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The ability of the neuromuscular system to produce internal tension to overcome an external load.
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Strength
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What are six way to progress plyometric exercises?
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-Easy to hard -Simple to complex -Known to unknown -Stable to unstable -Bodyweight to loaded -Activity-specific
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Describe the five kinetic checkpoints?
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Feet: Shoulder width apart, pointing straight ahead Knees: in line with the second and third toes Hips: level with the lumbar spine in a neutral position Shoulders: depressed and slightly retracted Head: cervical spine in a neutral position
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What is dynamic balance?
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The ability to move and change directions under various conditions without falling
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What are the three phases of a plyometric exercise?
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-Eccentric phase -Amortization phase -Concentric phase
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What is the proper progression for balance training when utilizing the proprioceptive continuum?
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Floor>balance beam>Half foam roll>Foam pad>balance disk
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The ability of muscles to exert maximal force output in a minimal amount of time.
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Rate of force production
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The position of the lumbo-pelvic-hip complex during running movements.
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A slight forward lean with a neutral spine
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What happens during the eccentric phase of a plyometric exercise?
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Increase in muscle spindle activity by pre stretching the muscle before activation
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Research has demonstrated increased electromyogram activity and pelvic stabilization when this maneuver is performed
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Drawing-in maneuver
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What is delayed-onset muscle soreness?
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Pain or discomfort often felt 24 to 72 hours after intense exercise or unaccustomed physical activity.
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What is the proper way to progress an exercise in the stabilization level of training?
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Increase proprioceptive demand
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Give eight reasons for the incorporation of flexibility training.
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-Correct muscle imbalance -Increase joint range of motion -Decrease excess tension of muscles -Relieve joint stress -Improve extensibility of musculotendinous junction -Maintain normal functional length of muscles -Improve neuromuscular efficiency -Improve function
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Consistently repeating the same patter of motion, which may place abnormal stresses on the body.
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Pattern overload
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What are the three phases of the integrated flexibility continuum?
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-Corrective flexibility -Active flexibility -Functional flexibility
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They type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition.
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Active flexibility
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During which phase of the general adaption syndrome do stress fractures, muscle strains, joint pain and emotional fatigue occur?
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Exhaustion phase
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The stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion.
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Self-myofascial release
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