Ch 6
What is body composition?
The ability to move a joint through its complete range of motion.
What is Flexibility?
a way of planning training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.
what is integrated cardiorespiratory training?
uniformly strengthening the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.
What is core traning?
_____>Muscle inhibition>Joint injury>Swelling>Altered proprioception
What is joint inhibition?
individuals who do not show any signs of cardiovascular, pulmonary, or metabolic disease, and have less than or equal to 1 cardiovascular disease factor
What is low risk individuals?
the simultaneous contraction of one muscle and the relaxation of its antagonist.
What is Reciprocal Inhibition?
The number of training sessions in a given time period usually expressed as per week.
What is frequency?
muscles that attach directly to the vertebrae.
What are local core stabilizers
balance training programs that are performed for at least 10 minutes a day, 3 times per week for 4 weeks, appear to improve both static and dynamic balance ___________
What is Ability?
placing 2 fingers just to the side of the larynx, identifying a pulse, and counting for 60 seconds
What is the carotid pulse?
The major sensory organ of the muscle and are composed of microscopic fibers that lie parallel to the muscle fiber.
What are muscle spindles?
the level of demand that a given activity places on the body
What is intensity?
muscles that attach the spine and/or pelvis to the extremities
What is the movement system?
Research has shown that performing exercises thatdemand ________ can reduce the rate of ankle sprains and other lower extremity injuries
What is Balance?
Found by multiplying their maximal heart rate by percentages between 65 and 95
Tissue trauma>Inflammation>Muscle spasm> Adhesion>Altered neuromuscular control>Muscle imbalance>__________
What is Cumulative injury cycle?
Target HR (THR) = HRmax x % intensity desired
Peak Heart Reserve
Preparation 1. Stand with feet shoulders-width apart, knees slightly flexed, and toes pointing straight ahead. 2. Hold a cable with both hands directly in front of chest, with arms extended and shoulder blades retracted and depressed.
Movement 3. Rotate body away from the weight stack using abdominals and gluteal muscles. Allow back foot to pivot to achieve triple extension (plantar flexion, knee extension, hip extension). 4. Slowly return to start position. 5. Repeat as instructed.
What is cable rotation?
Preparation 1. Stand with feet shoulders width apart and pointing straight ahead. Hips should be in a neutral position.
Movement 2. Lift one leg directly beside the balance leg. 3. Hop forward (sagittal plane), landing on the opposite foot. Stabilize and hold for 3 to 5 seconds. 4. Hop backward (sagittal plane), landing on the opposite foot in starting position. Stabilize and hold for 3 to 5 seconds. 5. As progressions, use the same process and hop side-to-side (frontal plane) or turning degrees (transverse plane)
What is Multiplanar hop with stabilization?
[Weight(lbs)/Height(inches2)]x703
What is the equation for bmi?
Preparation 1. Place foam roll under mid-calf. 2. Cross the left leg over the right leg to increase pressure (optional). Movement 3. Slowly roll the calf area to find the most tender spot. 4. Once identified, hold the tender spot until the discomfort is reduced (minimum 30 seconds)
How to stretch Calves?
THR - [(HR max - HR rest ) x desired intensity] + HR rest
What is HRR method?
exercises that are designed to improve the rate of force production of the core musculature
What is core power training?
Preparation 1. Stand in front of a box or platform with feet shoulder-width apart and pointing straight ahead. Hips should be in a neutral position.
Movement 2. Lift one leg directly beside the balance leg. 3. Hop up and land on top of the box on one leg as illustrated. Hold for 3 to 5 seconds. 4. Repeat as instructed. 5. As progressions, use the same format to hop in the frontal and transverse planes.
What is a multiplanar single-leg box hop-up with stabilization?