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62 Cards in this Set
- Front
- Back
General Adaptation Syndrome |
A term used to describe how the body responds and adapts to stress |
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1. Alarm reaction 2. Resistance development 3. Exhaustion |
What are the three phases of General Adaptation Syndrome |
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Alarm Reaction |
Initial reaction to stressor such as increased oxygen and blood supply to the necessary areas of the body |
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Resistance development |
Increased functional capacity to adapt to stressor such as increasing motor unit recruitment |
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Exhaustion |
a prolonged intolerable stressor produces fatigue and leads to a breakdown in the system and injury |
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Delayed on-set muscle soreness |
Pain or discomfort felt 24-72 hours after intense exercise or unaccustomed physical activity |
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Adaptive benefits of resistance training, Physiologic |
1. Improved cardio efficiency 2. Beneficial endocrine (harmone) and serum lipid (cholesterol) adaptation 3. Increased bone density 4. Increased metabolic efficiency (metabolism) |
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Adaptive benefits of resistance training, Physical |
1. Increased tissue (muscle, tendons, ligaments) tensile strength 2. Increased cross-sectional area of muscle fibers 3. Decreased body fat |
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Adaptive benefits of resistance training, Performance |
1. Increased neuromuscular control (coordination) 2. Increased endurance 3. Increased strength 4. Increased power |
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Periodization |
Division of a training program into smaller, progressive stages |
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Specific Adaption of Imposed Demands |
What does SAID stand for? |
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Principle of Specificity: The SAID Principle |
States that the body will adapt to the specific demands that are placed on it. |
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Mechanical specificity |
Refers to the weight and movements placed on the body |
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Neuromuscular Specificity |
Refers to the speed of contraction and exercise selection |
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Metabolic specificity |
Refers to the energy demand placed on the body |
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Resistance Training Systems: Single Set |
1. Performing one set of each exercise 2. Beneficial for beginner clients 3. Recommended at two times/week 4. Can help avoid synergistic dominance and injury |
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Resistance Training Systems: Multiple Set |
1. Performing a multiple number of sets for each exercise 2. Load, sets, reps selected according to client fitness level and goals 3. More appropriate than single set for advanced clients |
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Resistance Training Systems: Pyramid |
1. Increasing (or decreasing) weight with each set 2. Light load at 10-12 reps, increases weight until only 1-2 reps can be performed (usually in 4-6 sets) 3. Can also work opposite (heavy to light) |
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Resistance Training Systems: Superset |
1. Performing two exercises in rapid succession with minimal rest 2. Variation 1: Two exercises for same muscle group back to back (can also be a tri-set or giant set) 3. Can also be two back to back for antagonist muscle groups 4. Typically 8-12 reps 5. Beneficial for muscular endurance or hypertrophy |
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Resistance Training Systems: Drop Set |
1. Performing a set to failure, then removing small percentage (5-20%) of load and continuing with set 2. Usually followed by 2-4 additional sets 3. Popular among body builders or advanced resistance trainers |
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Resistance Training Systems: Circuit Training |
1. Performing a series of exercises, one after the other, with minimal rest 2. Typically low to moderate sets (1-3) 3. Moderate to high reps (8-20) 4. Great for altering body composition and/or clients with limited time |
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Resistance Training Systems: Peripheral heart action |
1. Variation of circuit training that uses different exercises (upper/lower body) for each set through the circuit 2. Potential to improve circulation to distribute blood flow to upper and lower 3. Great for incorporating and integrated, multidimensional program to alter body composition |
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Resistance Training Systems: Split routine |
1. A routine that trains different body parts on different days |
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Resistance Training Systems: Vertical Loading |
1. Performing exercises on the OPT template one after the other in a vertical manner down the template 2. Alternating body parts trained from set to set, starting at upper to lower extremities 3. Allows for recovery of body part without waisting time on rest |
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Resistance Training Systems: Horizontal Loading |
1. Performing all sets of an exercise (or body part) before moving on to the next exercise (or body part) 2. Appropriate for max strength or power since rest periods are longer 3. Sometimes rest can be longer than work out 4. Can be sued to as a metabolic progression if rest periods are monitored (30-90 sec -- can lead to faster metabolic/hypertrophy development) |
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Total Body Stabilization Exercise: Ball Squat Curl to Press, Technique |
With any from of a ball squat, use ball to guide client through squatting motion (sitting in chair) versus relying on ball for support (leaning back) Regression: Decrease range of motion Progression: 1. Alternating Arm 2. One-Arm 3. Single Leg |
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Total Body Stabilization exercise: Multiplanar Step up Balance, curl to overhead press, Technique |
When pressing, be sure lower back does not arch. This indicates tightness of the lats and weakness of intrinsic core stabilizers Progression: 1. Move in frontal plane 2. Move in transverse plane |
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Total Body Strength Exercise: Lunge to Two Arm Dumbbell Press, Technique |
With any squat or lunge motion, make sure foot stays straight and knees in line with toes to ensure proper joint mechanics (arthrokinematics) and optimal force generation (proper length-tension relationships and force couple relationships) increasing benefits and decreasing risk Progression: Move in frontal plane or transverse plane |
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Total Body strength exercise: Squat, curl, to two arm press, Technique |
Knees in line with toes. No compensation in lower back. No foot pronation. |
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Total Body Power Exercise: Two Arm Push Press, Safety |
1. Est. proper stability and prime mover strength before pressing to power. Explosive movement from shoulder height to overhead with load in the legs |
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Total Body Power Exercise: Barbell Clean, Safety |
1. Requires advanced training and proper instruction. Is an explosive movement with bar from floor to collar bone. |
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Chest stabilization exercise: Ball Dumbell Chest Press, safety |
To ensure proper alignment, ears, shoulders, hips and knees should all be in one line Regression: Dumbbell chest press progression on bench Progression: 1. Alternating Arm 2. Single arm |
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Chest stabilization exercise: Push Up, Safety |
common compensation is that low back arches (stomach falls towards ground). Indicates that the individual has weak intrinsic core stabilizers and the exercise should be regressed Regression:1. On knees 2. Hands on bench 3. hands on wall Progression: 1. Lower extremities on ball 2. Hands on med. ball 3. Hands on stability ball |
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Chest strength exercise: Flat dumbell chest press, AND barbell bench press, technique |
Range of motion at shoulder joint (how far elbow goes down) will be determined by load one is lifting (control) and tissue extensibility. Only go as far as one can control without compensation |
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Chest Power exercise: Two arm medicine ball chest pass, technique |
If medicine balls are not available, it can be done using tubing or cable. Be sure to adjust weight or resistance accordingly so one can still perform the movement quickly and under control without compensation |
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Chest power exercise: Rotation Chest Pass, technique |
As body turns, bag leg pivots to allow it into triple extension (plantar flexion, knee extension, hip extension). Back arm applies force |
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Back stabilization exercise: Standing Cable Row, Technique |
When performing rows, initiate the movement by retracting and depressing the shoulder blades (scapulae). Shoulders should not elevate Regression: Seated Progression: 1. Two leg - alternating arm 2. Two leg - one arm 3. single leg - two arms 4. single leg - alternating arm 5. single leg - one arm |
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Back stabilization exercises: Ball dumbbell row, technique |
exercise in a prone positon can be uncomfortable. when working with overweight individuals, it may be more appropriate to perform in a seated or standing position Regression: Kneeling over ball Progression: 1. Alternating Arm 2. One arm |
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Back Strength Exercises: Seated cable row, Technique |
To increase the effectiveness and decrease injury risk, keep torso stationary throughout execution. Flexing and extending the torso creates momentum which decreases effectiveness and places strain on lower back |
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Back strength exercise: Seated Lat Pulldown, safety |
Performing with bar behind the neck is not advised as this places stress to the s shoulder joints and cervical spine |
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Back Power exercise: Medicine ball pullover throw, safety |
To decrease stress to the shoulder and low back, it will be important that one has optimal extensibility through the lats before performing these exercises |
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Back power exercise: Soccer Throw, Safety |
To decrease stress to the shoulder and low back, it will be important that one has optimal extensibility through the lats before performing these exercises |
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Shoulder stability exercise: single leg dumbbell caption, technique |
Performing shoulder exercises in the scapular plane decreases the risk of the supraspinatus muscle becoming impinged between the head of the humerus and the coracoacromial arch of the scapula Regression: 1. Two legs 2. Seated Progression: 1. single leg alternating arm 2. single leg single arm 3. Proprioceptive modalities |
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Shoulder stability exercise: Seated stability ball military press, safety |
Exercises on a stability ball can be uncomfortable for some people. it may be required to hold ball while individual performs the exercise to provide some support (mentally/physically) Regression: Seated on bench Progression: 1. Alternating-arm 2. One arm 3. Standing |
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Shoulder strength exercise: seated dumbell shoulder press, safety |
Make sure cervical spine stays neutral (head drawn back). Do not allow the head to migrate forward as this places excessive stress on the posterior neck muscles and cervical spine |
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Shoulder strength exercise: seated shoulder press machine, safety |
Make sure cervical spine stays neutral (head drawn back). Do not allow the head to migrate forward as this places excessive stress on the posterior neck muscles and cervical spine |
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Shoulder power exercises: Front medicine ball oblique throw: technique |
If a partner is unavailable you can perform the exercise by tossing the medicine ball against a wall Can be performed to alternating sides or one side |
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Shoulder power exercise: overhead medicine ball throw, technique |
Release ball before arms pass ears. Do not allow back to hyper extend. Land controlled with no compensations |
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Bicep stabilization exercise: single leg dumbbell curl, technique |
keep scapula retracted during exercise to ensure proper scapular stability. This places more emphasis on the bicep musculature Regression: Two leg Progression: 1. Alternating Arm 2. Single Arm 3. Proprioceptive modalities |
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Bicep stabilization exercise: single leg barbell curl, safety |
to decrease stress on the elbow, don't grip to close or too wide. to determine grip width, extend elbows so you hands fall naturally to your sides-palms forward Regression: two leg Progression: Proprioceptive modalities |
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bicep strength exercise: seated two arm dumbbell bicep curl, technique |
Shoulders should stay retracted to maximize bicep recruitment |
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bicep strength exercise: bicep curl machine, technique |
It's important to keep an upright posture when curling. do not allow torso to excessively flex or extend to cheat the movement |
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Tricep stabilization exercise: supine ball dumbbell tricep extenson, safety |
When on ball in supine position, make sure position is such that head, comfortably rest on ball. this will decrease stress to the cervical spine Regression: On bench Progression: 1. Alternating Arms 2. One-arm |
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Tricep stabilization exercise: Prone ball tricep extension, technique |
To ensure optimal alignment, make sure ankles, knees, hips, elbows, shoulders and ears are all in alignment and maintained throughout the exercise regression: standing with cable progression: 1. alternating arm 2. single arm |
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Triceps strength exercise: Cable pushdown, technique |
Using a rope will allow the elbows to track through natural path of motion versus having the hands closely fixed on a bar. May help decrease risk of compensation. |
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Triceps strength exercise: supine bench barbell tricep extension, safety |
as with barbell curls, keeping hands too close on the bar can increase stress on the elbow. Having your hands closer to shoulders-width apart can help to decrease stress to the elbow and compensation |
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Leg stability exercise: Ball squat, safety |
Are a great way to teach individuals how to squat properly, with the goal to have them eventually progress to squats without the stability ball Regression: 1. Decrease range of motion 2. hold on to something stable Progression: remove stability ball |
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Leg stability exercise: Multiplanar step-up to balance, technique |
lunges are excellent lower-extremity strengthening exercise, however many individuals lack the flexibility and stability required to execute the exercise. these are a great way to regress the lunge until one develops proper flexibility and stabilization. Regression: Omit balance, Decrease step height Progression: Frontal Plane or Transverse plane |
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Leg strength exercise: Leg Press (hip sled), technique |
Feet are positioned on the platform hips to shoulder width apart toes pointed straight ahead with knees tracking in line with toes. this will decrease stress to the knees hips and low back |
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Leg strength exercise: Barbell squat, safety |
Clients should squat as far as can be controlled without compensating. as flexibility and stabilization develops, the range of motion can be increased, assuming no compensation occurs. |
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Leg Power exercise: squat jump, technique |
Always land softly with feet and knees pointing straight ahead |
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Leg power exercise: tuck jump, technique |
make sure you land behind the ball of the foot (not on ball or on heel). This will ensure proper force distribution through the foot and lower extremity, improving force production capabilities. |