Device or tools that are designed to enhance an exercise or movement to create a desired outcome by their inclusion Show
Ex. treadmill for cardiovascular health or dumbbells for strength and hypertrophy the integration of motor control processes through practice and experience, leading to a relatively permanent change in the capacity to produce skilled motor behavior The most common form of resistance used in strength training programs is actual load in the form of (4) free weights (e.g., dumbbells, barbells) body weight selectorized machines cable apparatuses Resistance can also come in the form of elasticity through the use of tubing and bands Strength-Training Machines provide training primarily in the ____ and _____ planes of motion Strength machine advantages: Machines tend to keep the individual in a _____ plane of motion, which limits excessive ranges of motion that may result in unnecessary musculoskeletal stress They may also be the strength modality of choice for those who lack stability or have other functional limitations They offer the client the ability to change the load rather quickly Commonly used by novice lifter to perform supersets and circuit training workouts Strength machine disadvantages: Thought of as inferior to free weights for improving core stability and muscular coordination because they offer artificial support versus using one’s core musculature to provide the stability Oftentimes fail to accommodate total-body movements that can incorporate the use of both the upper and lower extremities simultaneously Not all strength-training machines are designed to fit all body types, which can limit the effectiveness of the exercise and possibly create more stress to joints Primarily work in ___ plane of motion and can limit one’s ability to develop strength in all planes of motion Studies have also shown that cable machines can provide greater ___ of ____ when compared to selectorized strength equipment It is important to ____ the angle of resistance (line of pull) of the cable with the line of pull of the muscle being worked matching the muscle’s natural line of pull Ex. bicep curl (elbow flexion): the cable should be positioned to offer resistance in a vertical motion against elbow flexion (pulling the elbow into extension)align joint motion is caused by muscles _____ on bones; muscles cannot actively ___ One of the greatest advantages of elastic resistance over free weights is its ___ ___ and _____ Elastic resistance is best utilized in Phase ______ and _____ 2 (muscular endurance) 5 (power development) Rarely should the elastic band be stretched longer than _____% of its resting length Another form of resistance band training but uses a lever bar that is attached to one end of a nylon-covered resistance band TRX RIP Trainer: Designed to engage the core by integrating torso rotational movements and ______ exercises (Core exercises performed from a stationary trunk position performed in a manner in which the exerciser resists forces that cause torso rotation targeting the deep muscles of the core and stabilizing the lumbar spine; often UNILATERAL in nature), via _____ ______ ____ (Unequal or uneven resistance force. Examples include using different loads for each extremity or performing unilateral exercises) which has shown to be beneficial to strengthen the core, balance, stability, power, and coordination antirotational asymmetrical resistance loading Rotational movements involve a controlled twisting motion of the torso that targets several muscles of the core including these (3) internal obliques external obliques hip rotators TRX RIP Trainer is most beneficial during which 3 phases? The _____ spine, not the lumbar spine, is where most trunk rotation should take place Overall range of motion of the lumbar spine is about 12–13 degrees in a healthy individual, whereas the thoracic spine has a range of motion of nearly 70 degrees of rotation, 35 degrees in each direction One of the oldest means of resistance training dating back to the Greeks and Egyptians nearly 3,000 years ago Medicine balls are most likely to allow for strength and/or power development in the _______ plane Medicine balls can be made of hard rubber, leather, or other leather-like materials often weighing between____ and _____ (0.4–14 kg) (Rubber medicine balls are best used for rebounding activities, such as bouncing or throwing the ball against a wall) The Four Horsemen of Fitness: Indian club, the dumbbell, wand, and ____ _____ Medicine balls allow movements to occur as explosively as possible without the need for ______ deceleration What is a flat bottomed cast iron ball with a handle first used as a unit of measurement on market and farming scales and later used in the Russian military for conditioning and strength (known as a ‘giyra’) Kettlebell weight ranges: from very low weight (5lbs) to competition style weight (more than ___lbs) where should feet be during a kettlebell exercise? Should you use gloves with kettlebell training? Most_______ exercises are closed-chain exercises (movements in which the distal extremities (hands or feet) are in a constant fixed position, and the force applied by an individual is not great enough to overcome the resistance (such as the ground or an immovable object) resulting in greater muscle activation when compared with open-chain exercises Form of resistance training that uses a system of ropes and webbing that allows the user to work against their own body weight while performing various exercises suspended bodyweight training suspended bodyweight training is most ideal for which 2 phases? What is an ideal tool for indoor and outdoor bootcamp classes as well as within a circuit or high-intensity interval training (HIIT) program Sandbags range in weight from 15 lb (6.8 kg) to excess of _____ lb (72.5 kg) Sandbags provide the most benefits to Phases __, ___, and ___ of the OPT model a cylindrical tube constructed of hardened rubber with ergonomically placed handles and openings on both ends designed to be dragged, tossed, lifted, pulled, pressed, and carried It has 9 different weights ViPR uses uses ___ ___training (Adding additional weight or load to dynamic, full-body, multiplanar movements) T/F: The ViPR is NOT restricted to movements in a singular plane and allows for resistance to be experienced in all three planes of motion T/F: ViPR exercises are particularly good for baseball, lacrosse, hockey, golf, tennis, and any other sport that requires explosive rotational strength These are made of heavy-duty nylon and come in a variety of lengths and thickness, the most common sizes being 1.0, 1.5, and 2 in. (2.5– 5 cm) in diameter and lengths of 30, 40, and 50 ft (9, 12, 15 m) Battle ropes are considered a ____-_____ activity, which means they provide minimal impact on the joints and require activation of the prime movers, require engagement of the stabilizing musculature and core, and increase metabolic demands Smaller battle ropes (1.0–1.5 in. in diameter) are used primarily for aerobic and muscular endurance adaptations in which exercises are performed for __ seconds or more. Heavier ropes (2 in. in diameter) are best used for strength, power, and anaerobic adaptations in which exercises are performed for __ seconds or less ability to sense body position and limb movements and is an important component of balance stability ball (swiss balls) sizing: 1. under 5'0 2. 5'1-5'7 3. 5'8-6'0 4. over 6'0 1. 45cm 2. 55cm 3. 65cm 4. 75 cm The most popular use of stability balls involves using it in place of traditional ____ during the performance of a variety of prone positions The ____ ball is an inflated rubber hemisphere attached to a solid plastic surface that looks like a stability ball cut in half "both sides utilized" T/F: Standing on the flat side (dome down) of a BOSU ball, is not recommended by the manufacturer The rectangular shape of this modality provides a larger overall footprint that measures 45 in. (114 cm) long by 17 in. (43 cm) wide by 10 in. (25 cm) high and weighs only 31 lbs Ideal for bootcamps, small groups, and 1-on-1 personal training and can even be used in rehabilitation and physical therapy settings an alteration of the body’s current state caused by the application of an external force 4 primary reasons people purchase fitness trackers 1. PRIMARY: Motivation: Approximately 50% of those who begin a fitness program will quit within the first 6 months 2. Accountability 3.
Accuracy 4. Medical Purposes Heart Rate Monitors measure the amount of times the heart beats in a______ cycle The most common types of HRMs are ____ _____ ______(most accurate) and ____/_____ with built in optical LED sensors Wrist-worn devices are less accurate when the user is performing higher-intensity activities and maybe prone to more inaccurate readings when performing upper-body movements chest strap monitors wristband/watch How quickly a person’s heart rate drops in the first minute after vigorous exercise is a good indicator of heart health. An abnormally ___ return to a resting heart rate is a predictor of poor heart health _____ ______s are the least likely to INCREASE joint instability During the standing cable chest press, the resistance should be positioned to resist shoulder ____ ____ ViPR is an acronym for ____, ____, and ______ It is designed to be dragged, tossed, lifted, pulled, pressed, and carried. vitality, performance, and reconditioning What modality/exercise combinations provides freedom of movement in the transverse plane? What is the approximate percentage of those who will quit a fitness program within the first 6 months after they begin? A Certified Personal Trainer may seek further proprioceptive development in which phase? Heavy battle rope training is an ideal training modality for which 2 phases? Which modality allows for movements to occur as explosive as possible without the need for eccentric deceleration?The medicine ball is a very useful modality because it allows movements to occur as explosively as possible without the need for eccentric deceleration.
Which of the following exercises and modalities would require the use of a spotter?Certain exercises such as the Bench Press, Military (Overhead) Press, and Barbell Squat require a spotter to maximize safety and provide clients with a sense of security, particularly when the client is new to weight lifting or performing a resistance exercise with heavy loads.
In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes quizlet?In which phase of the OPT model would suspended bodyweight training be the most desirable for optimal outcomes? Suspended bodyweight training is ideal for Phases 1 and 2, in which development of balance and muscle endurance are the focus.
Which of the following modalities will provide the most benefits to Phase 1/4 and 5 of the OPT model?Which of the following modalities will provide the most benefits to Phases 1, 4 and 5 of the OPT model? Sandbags; Because of the range of bag weights available, the constant shifting of the sand, and the ability of the bags to be thrown or carried, sandbags are a viable choice for almost every phase of the OPT model.
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Which of the following modality/exercise combinations provides the most demands on explosive power?
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