Read Chapters 7-9 Read Chapter Reviews Watch the Module 3 Lecture Videos Review the Exercise Libraries Practice with the Module 3 Activities Answer the Module 3 Discussion Question Complete the Module 3 Quiz with a score of 80% or higher Study the Module 3 Flash Cards
1: The normal extensibility of all soft tissues that allow full range of motion of a joint? Flexibility. 2: What is developed when clients demonstrate poor flexibility? Relative flexibility. 3: The body’s ability to produce, reduce, and stabilizes forces in all three planes of motion? Neuromuscular efficiency. 4: The process when neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles? Autogenic inhibition. 6: What is the repair process initiated by dysfunction within the connective tissue of the kinetic chain that is treated by the body as an injury? Cumulative injury cycle. 7: The tendency of the body to seek the path of least resistance during functional movement patterns? Relative flexibility. 8: The concept of muscle inhibition, caused by a tight agonist, which inhibits its functional antagonist? Altered reciprocal inhibition. 9: Altered reciprocal inhibition, synergistic dominance, and arthrokinetic dysfunction all lead to what? Muscle imbalance. 10: Consistently repeating the same pattern of motion, which may place abnormal stresses on the body? Pattern overload. 11: Law that states soft tissue models along lines of stress? Davis’s law. 13: The type of flexibility designed to improve extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition? Active flexibility. 14: What are 2 techniques used in corrective flexibility? Static stretching and SMR (self-myofascial release). 15: What stretching technique uses agonist and synergist muscles to move a limb through its entire range of motion while stretching the functional antagonist? Active-isolated stretching. 16:What stretching technique uses functional movements to move the body through a full range of motion at realistic speeds? Dynamic stretching. 17: What type of flexibility is developed during Phase 1 of the OPT model? SMR and static stretching. 18: Which stretching technique is used during Phases 2, 3, and 4 of the OPT model? Active-isolated stretching. 19: Which stretching technique is used during Phase 5 of the OPT model? Dynamic stretching. 20: Stretching technique that focuses on the neural system and fascial system of the body by applying gentle force to an adhesion. Self-myofascial release. 21: What is the minimum amount of time static stretches should be held? 30 seconds. 23: What is the minimum duration pressure should be sustained on adhesions while performing self-myofascial release? 30 seconds. 24: Which heart rate training zone builds aerobic base and aids in recovery? Zone 1. 25: Which heart rate training zone increases endurance and trains the anaerobic threshold? Zone 2. 26: Which heart rate training zone builds high-end work capacity? Zone 3. 27: What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature? The warm-up. 28: What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike? General warm-up. 29: What workout component consists of stretching movements that mimic the activity to be performed later in the workout? Specific warm-up.
- 30: What are some general warm-up recommendations? 5 to 10 minutes at low-to-moderate intensity.
35: What is the often overlooked segment of a workout that provides the body with a smooth transition from exercise back to a steady state of rest? Cool-down.
- 39: The level of demand that activity places on the body? Intensity.
- 40: What uses the Borg scale to rate how hard one is training? Rating of perceived exertion (RPE).
41: An informal method used to gauge exercise training intensity. Talk test. 42: What stage improves cardio fitness levels using HR zone 1? Stage 1. 43: What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, moves in and out of zones 1 and 2, intro to interval training? Stage 2. 44: For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT? Stage 3.
- 45: With what stage should Stage II training alternate every other day? Stage 1.
47: What is just as beneficial as traditional cardio for health? Circuit training.
- 50: Which muscles directly attach to the vertebrae and stabilize the spine? Local stabilization musculature.
- 51: Pulling the navel toward the spine to increase core stability? Drawing-in maneuver.
- 52: What is the reflex that realigns the eyes by anteriorly rotating the pelvis when the cervical spine is in extension? Pelvo-ocular reflex.
- 53: Co-contraction of core movement muscles to increase LPHC stability? Abdominal bracing.
- 55: Which characteristics help identify exercises in the core-stabilization level? Involve little motion through the spine and pelvis.
- 58: Core-power exercises are easily identified by? Explosive movements with medicine ball.
59: Exercises with little to no motion of the spine and pelvis used to improve neuromuscular efficiency and intervertebral stability? Core-stabilization.
- 61: On what should core training focus? Quality of movement.
- 5: What are 8 reasons for the incorporation of flexibility training? Correct muscle imbalances; increase joint range of motion; decrease tension of muscles; relieve joint stress; improve extensibility; maintain normal functional length of muscles; improve optimum neuromuscular efficiency; improve function.
12: What are the 3 phases of the integrated flexibility continuum? Corrective flexibility, active flexibility, functional flexibility.
- 22: What are 3 things a client should have established prior to incorporating dynamic stretching into a program? Good levels of tissue extensibility, core stability, balance capabilities.
- 31: What are the warm-up steps for a Stabilization-level client? SMR, static stretching, 5-10 minutes of light cardio.
- 32: What are the warm-up steps for a Strength-level client? SMR, active-isolated stretching, 5-10 minutes of light cardio.
- 33: What are the warm-up steps for a Power-level client? SMR, 3-10 dynamic stretches.
- 34: What are 3 reasons to perform cardiorespiratory exercise? Lose weight, reduce stress, improve health.
- 36: What are some suggested steps for cool-down? 5-10 minutes light cardio, SMR, static stretching.
- 37: For what does the FITTE principle for cardiorespiratory exercise stand? Frequency, intensity, time, type, and enjoyment.
- 38: What is the recommended frequency for cardiorespiratory training? General health: daily, for small quantities of time, at moderate intensity. To improve fitness: 3-5 days per week, at high intensity.
- 46: Stage II intervals should have what work: rest ratio? Start with 1:3, progress to 1:2, and eventually 1:1.
- 48: Which structures make up the core? Lumbo-pelvic hip complex, including the lumbar spine, the pelvic girdle, abdomen, and the hip joint.
- 49: What are the structures of the LPHC? Lumbar spine, pelvic girdle, abdomen, hip joint.
- 54: What are 4 core exercises in the strength level? Ball crunch; Back extensions; Reverse crunch; Cable rotations.
- 56: What are 4 core-stabilization exercises? Marching, Floor bridge, Floor prone cobra, Prone iso-Abs.
- 57: What are 4 core-power exercises? Rotation chest pass, Ball medicine ball pullover throw, Front medicine ball oblique throw, Soccer throw.
- 60: What are 3 primary goals of a core training program? Develop neuromuscular efficiency, intervertebral and LPHC stability, and functional strength.
- 62: What is the primary goal of core-power training? Develop the ability to stabilize and generate force at functionally applicable speeds.