AHSC 410 Test Two

Chapters 14-16

Active Stretch

When person stretching supplies force of stretch

Agonist Contraction

Concentric muscle action of antagonist

Autogenic Inhibitation

Relaxation occurs in same muscle that experiences increased tension

Ball-and-Socket Joint

Hip and shoulder moves in all anatomical planes and has greatest ROM of all joints

Ballistic Stretch

Involves active muscular effort and uses bouncing-type movement where end position is not held

Contract-Relax

Begins with passive prestretch of hamstrings held at point of mild discomfort for 10 seconds

Dynamic Flexibility

Available ROM during active movements and requires voluntary muscle actions

Dynamic Stretch

Functionality based stretching exercise uses sport-generic and sport-specific movements to prepare body for activity

Elasticity

Ability to return to original resting length after passive stretch

Ellipsodial Joint

Oval-shaped condyle that fits into elliptical cavity

Fibrosis

Fibrous connective tissue replaces degenerating muscle fibers

Flexibility

Measure of ROM and has static and dynamic components

General Warm-Up

5 minutes of slow aerobic activity such as jogging, skipping or cycling

Golgi Tendon Organ (GTO)

Hinge Joint

Movement primarily in sagittal plane (knee)

Hold-Relax

Begins with passive prestretch that is held at point of mild discomfort for 10 seconds

Hold-Relax with Agonist Contraction

A PNF stretching technique used to rapidly increase flexibility

Mechanoreceptor

Sense organ/cell that responds to mechanical stimuli (touch or sound)

Mobility Drills

Places an emphasis on movement requirements of sport or activity rather than on individual muscles

Muscle Spindles

Specialized sensory receptors embedded within skeletal muscle fibers that detect changes in length and velocity of muscle stretch

Passive Stretch

Occurs when partner or stretching machine provides external force to cause or enhance stretch

Plasticity

Tendency to assume a new and greater length after passive stretch

Potentiation

Phenomenon where muscle’s strength, speed or power is temporarily improved following heavy or intense contraction

Proprioceptive Neuromuscular Facilitation (PNF)

Originally developed as part of neuromuscular rehabilitation program designed to relax muscles with increased tone or activity

Raise, Activate and Mobilize, and Potentiate (RAMP)

Builds on general and specific structure and provides suitable approach via which performance can be maximized in short, medium and long term

Range of Motion (ROM)

Degree of movement occurs at joint

Reciprocal Inhibitation

Relaxation occurs in muscle opposing muscle experiencing increased tension

Specific Warm-Up

Incorporates movements similar to movements of athlete’s sport

Static Flexibility

Range of possible movement about joint and surrounding muscles during passive movement

Static Stretch

Slow and constant with end position held for 15-30 seconds

Stretch Reflex

Motor neuron causes muscle action of previously stretched extrafusal muscle fibers

Alternated Grip

One hand in pronated grip and other in supinated grip

Clean Grip

Slightly wider than shoulder-width apart outside of knees

Closed Grip

Thumb is wrapped around bar in all of grips

False Grip

Thumb does not wrap around bar

Five-Point Body Contact Position

1. Head placed firmly on bench or back pad

2. Shoulders and upper back placed firmly and evenly on bench or back pad

3. Buttocks placed evenly on bench or seat

4. Right foot is flat on floor

5. Left foot is flat on floor

Forced Repetitions

Advanced strength technique where spotter assists you in completing 3-5 additional repetitions after you have reached momentarily muscular failure

Free Weight Exercises

Over head or with bar on back racked anteriorly on shoulders or clavicles or over face

Grip Width

Placing hands at correct distance from each other from center of bar

Hook Grip

Similar to pronated grip except thumb positioned under index and middle fingers

Liftoff

Moving bar from upright supports to position where athlete begins exercise

Neutral Grip

Knuckles point laterally like a handshake

Neutral Spine

Normal lordotic lumbar spine position

Out-of-the-Rack Exercises

Strength training movements where lifter removes barbell from power rack, steps backward to clear uprights and performs exercise in open space

Overhand Grip

Strength training technique where you grasp bar with both palms facing down/awayfrom body

Over-the-Face Barbell Exercises

Weightlifting movements where bar passes directly over face

Partner-Assisted Reps

Advanced training technique where spotter helps lifter complete 2-5 additional repetitions after they have reached momentary muscle failure

Power Exercises

Explosive movement that combines speed and strength, designed to maximize force production in shortest time

Pronated Grip

Palms down and knuckles up

Snatch Grip

Wide grip and can be determined using two types of measurements:

1. Fist-to-opposite-shoulder

2. Elbow-to-elbow

Spotter

Someone assists in execution of exercise to help prevent athlete from injury

Sticking Point

Specific point in the ROM of a lift where disproportionately large increase in difficulty occurs

Structural Exercises

Those that load vertebral column and place stress on it

Supinated Grip

Palms up and knuckles down

Supine

Lying face up

Underhand Grip

Technique in lifting where your palms face toward you or upward while gripping a bar or dumbbell

Valsalva Maneuver

Helpful for maintaining proper vertebral alignment and support

Accommodating Resistance

Strength training method that uses bands or chains to adjust the load throughout a lift’s ROM

Alternative Modes

Nontraditional, functional or non-machine-based training methods

Anatomical Core

Axial skeleton and all soft tissues with proximal attachments that originate on it

Anterior Cruciate Ligament (ACL)

Connects the thigh bone (femur) to the shinbone (tibia); providing stability by preventing the shinbone from sliding too forward

Axial Skeleton

Central, 80-bone core of human skeleton, compromising skull, vertebral column and rib cage

Bilateral Asymmetries

Disparities in function, structure or performance between the left and right sides of body

Bilateral Deficit

Asymmetries in force production between ulilateral and bilateral movements

Bilateral Facilitation

Increase in voluntary activation of agonist muscle group

Bodyweight Training

Body weight of individual is used to provide resistance

Chains

Provide “accomodating resistance” where load increases as you lift and decreases as you lower, matching the body’s natural strength curve

Constant External Resistance

Resistance training where external load remains the same throughout the entire range of motion

Core

Functional complex of muscles, ligaments and tendons that stabilize the lumbopelvic-hip region

Farmer’s Walk

Athlete holds load at sides of each hand while walking forward

Ground-Based Free Weight Exercises

Multi-joint movements performed while feet are in direct contact with floor (barbells, dumbbells or kettlebells not attached to machine)

Isolation Exercises

Dynamic or isometric muscle actions designed to isolate specfic core musculature without contribution of lower and upper extremities

Kettlebells

Free weight consisting of cast-iron or steel ball with single handle attached to top

Logs

Weight added while offering midrange grip support to accomodate pronated grip position

Machined-Based Training

Form of strength training that uses equipment with fixed movement paths (pin-loaded machines, cable machines or levers—to isolate specific muscles)

Muscle Activation

Intentionally contracting specific muscle through isometric hold or movement (during warm-up)

Nontraditional Implement

Specialized, non-standard equipment used in strength and conditioning to apply resistance in unique ways (tires, logs, sandbags and chains)

Resistance Band

Creates tension when stretched to build muscle and increase flexibility

Sticking Point

Concentric proportion

Strongman Training

Tires, logs, kettlebells, stones, weighted sleds and other weighted implements

Variable Resistance

External load changes throughout ROM of exercise, rather than remaining constant (free weights)

An athlete is performing repeated walking knee lift stretches. Which of the following is the best definition of the type of stretching being completed?

Dynamic stretching

Which of the following describes muscle and connective tissue elasticity?

Ability to return to original resting length after a passive stretch

Regarding age anf sex of individuals, which of the following is true?

Fibrous connective tissue replaces degenerating muscle fibers in older people

Which of the following describes a Golgi tendon organ?

Sensitive to increases in muscular tension

During a PNF stretch, all of the following muscle actions are used to facilitate the passive stretch of a muscle EXCEPT

Isometric muscle action of the agonist

Which of the following describes the difference between dynamic ROM and static ROM?

Dynamic ROM is greater than static ROM

Which of the following is a temperature-related effect of a well-designed warm-up?

Enhanced neural function

Which of the following describes the difference between the upward movement phase of the push press compared to the push jerk?

Hip and knee extension thrust is only forceful enough to drive the bar one-half to two-thirds the distance overhead

Which of the following grips is used for the hammer curl exercise?

Closed, neutral

As the bench press exercise is performed, the sticking point occurs at which of the points within an athlete’s range of motion?

Soon after the transition from the eccentric phase to the concentric phase

All of the following are points of contact with the bench or the floor when an athlete is in the five-point body contact position EXCEPT

Right hand

Which of the following exercises does not require one or more spotters?

Snatch

Which of the following is the best exercise to train the anatomical core musculature in individuals who want to improve sport performance?

Back squat

Which of the following muscles are primarily trained during the single-leg Romanian deadlift exercise?

Gluteus maximus

Which of the following factors. isheld constant during a traditional resistance training exercise?

External load

Which of the following is an advantage of machine-based training?

Enhanced ability to target specific muscle groups

The single-leg Romanian deadlift can be performed with the weight held in the hand of the same side of the body as the support leg (__) or in the hand of the opposite side of the body as the support leg (__)

Ipsilateral; contralateral